超越更大、更精简、更强

Beyond Bigger Leaner Stronger

打破瓶颈、打破个人纪录、获得完美成绩的高级指南

The Advanced Guide to Shattering Plateaus, Hitting PRs, and Getting Shredded

第二版

Second Edition

作者：迈克尔·马修斯（www.legionathletics.com）

By Michael Matthews (www.legionathletics.com)

版权所有 © 2020 Michael Matthews

Copyright © 2020 Michael Matthews

保留所有权利。未经出版商明确书面许可，不得以任何方式复制或使用本书或其任何部分，但书评中的简短引用除外。未经出版商许可，通过互联网或任何其他方式扫描、上传和分发本书均属违法行为，将受到法律制裁。

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. The scanning, uploading, and distribution of this book via the internet or via any other means without the permission of the publisher is illegal and punishable by law.

请仅购买本书的授权电子版。请勿参与或鼓励对受版权保护内容进行电子盗版。

Please purchase only authorized electronic editions of this book. Don’t participate in or encourage electronic piracy of copyrighted materials.

本书是一本通用的教育性健康相关信息产品，面向 18 岁及以上的健康成年人。

This book is a general educational health-related information product and is intended for healthy adults age 18 and over.

本书仅供参考和教育之用，不构成医疗建议。如果您开始任何运动、营养或营养补充计划，或有任何健康问题，请咨询医疗或健康专业人士。

This book is solely for information and educational purposes and does not constitute medical advice. Please consult a medical or health professional before you begin any exercise, nutrition, or supplementation program or if you have questions about your health.

对于健康状况不佳或已有身体或精神健康状况的人来说，参加本书中提到的活动或使用本书中提到的产品可能会有风险。

There may be risks associated with participating in activities or using products mentioned in this book for people in poor health or with preexisting physical or mental health conditions.

由于存在这些风险，如果您健康状况不佳或已有精神或身体健康问题，则不应使用本产品或参与本书所述的活动。如果您选择参与这些活动，则表示您知情且自愿，并承担与这些活动相关的所有风险。

Because these risks exist, you should not use the products or participate in the activities described in this book if you are in poor health or if you have a preexisting mental or physical health condition. If you choose to participate in these activities, you do so knowingly and voluntarily of your own free will and accord, assuming all risks associated with these activities.

本书中提到的具体结果应被视为非同寻常的结果，并不存在“典型”的结果。由于个体差异，结果也会有所不同。

Specific results mentioned in this book should be considered extraordinary, and there are no “typical” results. Because individuals differ, results will differ.

封面由 Damonza 设计

Cover designed by Damonza

书籍由维多利亚·沃尔夫（Victoria Wolf）设计，沃尔夫设计与营销公司

Book designed by Victoria Wolf, Wolf Design and Marketing

玛丽·亚当斯-莱格编辑

Edited by Mary Adams-Legge

由 Oculus Publishers出版（www.oculuspublishers.com ）

Published by Oculus Publishers (www.oculuspublishers.com)

迈克尔·马修斯的其他作品

Also by Michael Matthews

更大更瘦更强壮：打造终极男性身材的简单科学

Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

更瘦更强壮：打造终极女性身材的简单科学

Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

锻炼动力小黑书

The Little Black Book of Workout Motivation

手撕厨师

The Shredded Chef

感谢所有帮助我创作这本书的人，包括 Armi，他在编程方面提供了极大的帮助，还有 Mary，她让我听起来比实际上更聪明。

Thank you to everyone who helped me create this book, including Armi, who assisted tremendously with the programming in particular, and Mary, who made me sound smarter than I am.

亲爱的读者，谢谢你们的支持，也感谢这些年来为我挺身而出、使这本书得以问世的所有男士和女士们。

And thank you, dear reader, for your support, and thank you to all the guys and gals who have carried my banner over the years and made this book possible.

这是给您的。

This is for you.

免费奖励材料：（

视频、工具等！）

Free Bonus Material:

(Videos, Tools, and More!)

感谢您阅读《超越更大、更精简、更强》。

Thank you for reading Beyond Bigger Leaner Stronger.

我希望您觉得它富有洞察力、启发性和实用性，并且为了确保您从本书中获得尽可能多的价值，我整理了一些额外的免费资源来帮助您，包括：

I hope you find it insightful, inspiring, and practical, and to make sure you receive as much value from this book as possible, I’ve put together several additional free resources to help you, including:

• 一份可保存、共享和打印的参考指南，其中包含本书的所有关键要点、清单和行动项目。
• A reference guide to save, share, and print, with all of this book’s key takeaways, checklists, and action items.
• 链接到所有“超越更大更精益更强”练习的演示视频。
• Links to form demonstration videos for all Beyond Bigger Leaner Stronger exercises.
• 一整年的训练内容，精心整理，并以多种格式提供，包括 PDF、Excel 和 Google 表格。如果您更喜欢电子书或纸质书，请查看“超越更大更瘦更强壮挑战” （ www.bblsbook.com/challenge ）。如果您更喜欢使用应用程序，请查看我的免费健身应用程序 Stacked（www.getstackedapp.com ）。
• An entire year’s worth of workouts, neatly laid out and provided in several formats, including PDF, Excel, and Google Sheets. If you’d prefer the workouts in a digital or hard-copy book, check out The Beyond Bigger Leaner Stronger Challenge (www.bblsbook.com/challenge). And if you’d prefer to use an app, check out my free workout app Stacked (www.getstackedapp.com).
• 超过二十种按照传统节食、间歇性禁食和卡路里循环方案减肥增肌的膳食计划。
• Over twenty meal plans for losing fat and gaining muscle following traditional dieting, intermittent fasting, and calorie cycling protocols.
• 这是我最喜欢的工具列表，用于在健身房内外激发和保持动力并保持正轨。
• A list of my favorite tools for getting and staying motivated and on track inside and outside of the gym.
• 还有更多。
• And more.

要立即获得所有这些免费奖金（以及一些额外的惊喜礼物），请立即访问此处：

To get instant access to all of those free bonuses (plus a few additional surprise gifts), go here now:

⇒ www.bblsbook.com/bonus

⇒ www.bblsbook.com/bonus

此外，如果您有任何问题或遇到困难，请发送电子邮件至mikem@legionsupplements.com，我会尽力为您提供帮助。

Also, if you have questions or run into difficulties, just shoot me an email at mikem@legionsupplements.com, and I’ll do my best to help.

第一部分：

这对您有什么好处？

Part One:

What’s In This for You?

第一章：

承诺

Chapter 1:

The Promise

无论您感觉多么受困，无论您认为自己的基因有多糟糕，无论您尝试过又放弃了多少“高级”饮食和锻炼计划……

No matter how stuck you feel, no matter how bad you think your genetics are, and no matter how many “advanced” diets and workout programs you’ve tried and abandoned …

...你绝对可以突破肌肉和力量的瓶颈，创造新的个人记录，

打造最好的身材。

… you absolutely, positively can break through muscle and strength plateaus, set new personal records,

and build your best body ever.

如果我给你一个基于科学、经过时间检验、万无一失的饮食和锻炼公式，让你能够准时增加接下来的十到十五磅优质瘦体重……如果它在你前三个月就产生了真正的效果，那又怎样？

What if I gave you a science-based, time-proven, and failsafe formula for eating and exercising that’ll make putting on your next ten to fifteen pounds of quality lean mass run like clockwork … and what if it produced real results in your first three months?

如果我向你展示如何变得更强壮、更精瘦、更强壮，而不需要遵循限制性或特殊的饮食、不需要在健身房长时间锻炼、不需要进行让你从头到尾都酸痛的剧烈运动，那会怎样？

What if I showed you how to get bigger, leaner, and stronger without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail?

如果我承诺全程陪在你身边，鼓励你发现自己真正的能力，帮助你克服障碍和挫折，避免陷阱——基本上尽我所能让你更快地实现健身目标，那会怎样？

And what if I promised to be at your side the entire way, pushing you to discover what you’re truly capable of, helping you overcome obstacles and setbacks and avoid pitfalls—basically doing everything I can to see you achieve your fitness goals faster?

想象一下，每天早晨醒来，照镜子时，对自己的形象印象深刻。想象一下，每次去锻炼时都兴奋不已，就像你刚开始锻炼时一样。

Imagine waking up every morning, glancing in the mirror, and being downright impressed by your reflection. Imagine going into every workout downright excited, like when you were a beginner.

想象一下，仅仅十二周后，您就会再次看到真正的肌肉和力量增长，再次期待锻炼，知道您的健康状况终于再次得到控制。

Imagine, just twelve weeks from now, seeing real muscle and strength gains again, looking forward to your workouts again, knowing your fitness is finally under your control again.

好吧，你可以拥有所有这些东西，而且它既不像你想象的那么困难，也不像你想象的那么复杂。

Well, you can have all these things, and it’s neither as difficult nor as complicated as you probably think.

无论你已经锻炼了两年还是十年，无论你停滞了多久，无论你的基因是什么。无论你是谁，无论你去过哪里，你都可以成为巅峰健身的典范。

It doesn’t matter whether you’ve been working out for two years or ten, it doesn’t matter how long you’ve been stuck for, and it doesn’t matter what’s in your DNA. No matter who you are and where you’ve been, you can become a model of peak fitness.

问问那些因我的工作而改变人生的数千名男士就知道了。他们接受了我的帮助，现在看起来和感觉都比以往任何时候都好。他们证明了这本书也能帮助你拥有最佳状态。

Just ask the thousands of men whose lives have been changed by my work. They accepted my help, and now they look and feel better than ever before. They are the proof that this book can help you look and feel your best, too.

那么，你想要我的帮助吗？

So, would you like my help?

如果您回答“是！”，那么您已经迈出了一大步，而不是一步，朝着全新的自己——最大、最精简、最强大的自己。

If you answered “Yes!” you’ve taken a leap, not a step, toward the new you—the biggest, leanest, and strongest you.

您的旅程从翻开这一页就开始了。

Your journey begins as soon as you turn the page.

第 2 章：

迈克·马修斯是谁以及我为什么要关心他？

Chapter 2:

Who Is Mike Matthews and Why Should I Care?

世上没有任何东西值得拥有或值得去做，除非它意味着努力、痛苦和困难。

Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty.

—西奥多·罗斯福

—THEODORE ROOSEVELT

我是迈克，我相信每个人都可以拥有自己梦想的身材。

I’m Mike, and I believe that every person can build the body of their dreams.

我的使命是通过提供经过时间验证、基于证据的建议，让每个人都有机会增肌、减脂、保持健康。

My mission is to give everyone that opportunity by providing time-proven, evidence-based advice on how to gain muscle, lose fat, and get and stay healthy.

我已经训练了近二十年。我读过数千页科学文献，尝试过几乎所有你能想到的锻炼计划、饮食方案和补充剂。我可以自信地说，虽然我并非无所不知，但我知道什么有效，什么无效。

I’ve been training for almost two decades now. I’ve read thousands of pages of scientific literature and tried just about every type of workout program, diet regimen, and supplement you can imagine. And I can confidently say that while I don’t know everything, I do know what works and what doesn’t.

和大多数人一样，我刚开始健身时完全不知道自己在做什么。我向健身杂志寻求帮助，杂志建议我每天锻炼几个小时，每月花几百美元买健身药片和健身粉。这种情况持续了好几年，我换了好几种饮食、一个又一个锻炼计划、一种又一种补充剂，但进展平平，最终陷入了困境。

Like most people, I had no clue what I was doing when I started out. I turned to fitness magazines for help, which told me to work out a couple of hours per day and spend hundreds of dollars on pills and powders per month. This went on for years, and I jumped from diet to diet, workout program to workout program, and supplement to supplement, only to make mediocre progress and wind up in a rut.

后来我聘请了私人教练指导，但他们让我继续重复同样的训练。花了数千美元，我的肌肉和力量仍然没有增长，而且我仍然不知道该如何调整饮食和训练才能达到我的目标。我太喜欢锻炼了，不想放弃，但我对自己的身材不满意，也不知道自己哪里做错了。

I then hired personal trainers for guidance, but they had me do more of the same. After spending thousands of dollars, I still hadn’t gained any more muscle or strength to speak of, and I still had no idea what to do with my diet and training to reach my goals. I enjoyed working out too much to quit, but I wasn’t happy with my body and didn’t know what I was doing wrong.

我最终决定必须做出改变，于是开始学习肌肉增长和脂肪减少的真正生理学原理。我扔掉了杂志，解雇了教练​​，退出了网络论坛，开始寻找顶级力量和健美教练的指导，与众多自然健美者交流，并查阅了科学文献。

I finally decided something had to change, so I set out to learn the actual physiology of muscle growth and fat loss. I threw the magazines away, fired the trainers, got off the internet forums, and searched out the work of top strength and bodybuilding coaches, talked to scores of natural bodybuilders, and examined the scientific literature.

几个月后，一幅清晰的画面逐渐显现出来。

Several months later, a clear picture was emerging.

拥有完美身材的真正科学原理非常简单——比健身行业试图让我们相信的要简单得多。它与我们在Instagram、YouTube、书籍和博客上看到的很多内容截然不同。

The real science of getting into incredible shape is very simple—much simpler than the fitness industry wants us to believe. It flies in the teeth of a lot of the stuff we see on Instagram and YouTube and read in books and blogs.

事实是这样的：

Here’s the truth:

• 您不需要补充剂来塑造强健的体格。
• You don’t need supplements to build a great physique.
• 您不需要不断改变锻炼习惯来“迷惑”您的肌肉。
• You don’t need to constantly change up your workout routine to “confuse” your muscles.
• 你不需要“吃得干净”才能保持苗条。
• You don’t need to “eat clean” to be lean.
• 您不需要停止食用碳水化合物和糖来减肥。
• You don’t need to stop eating carbs and sugars to lose weight.
• 您不需要每隔几个小时吃一顿小餐来“促进新陈代谢”。
• You don’t need to eat small meals every few hours to “boost your metabolism.”
• 您不需要每周花几个小时进行枯燥的有氧运动来练出六块腹肌。
• You don’t need to grind out hours of boring cardio every week to get six-pack abs.
• 您不需要住在健身房并牺牲与朋友和亲人的关系。
• You don’t need to live in the gym and sacrifice your relationships with your friends and loved ones.

根据我学到的知识，我彻底改变了饮食和锻炼方式，我的身体以令人难以置信的方式做出了反应。我的力量突飞猛进。我的肌肉又开始生长了。我的能量水平飙升。更糟糕的是：我锻炼的时间减少了，有氧运动也减少了，而且我吃的食物也变成了我喜欢的。

Based on what I learned, I completely changed my approach to eating and exercising, and my body responded in ways I couldn’t believe. My strength skyrocketed. My muscles started growing again. My energy levels soared. And here’s the kicker: I was spending less time working out, doing less cardio, and eating foods I liked.

一路走来，我的朋友和家人注意到我的体格日渐改善，开始向我寻求建议。我成了他们的教练。我帮助那些“难以增重的人”，让他们一年内增重30磅。我帮助那些苦苦思索为何无法减肥的人，让他们减掉堆积如山的脂肪。我帮助那些四五十岁、六十多岁、认为自己的荷尔蒙和新陈代谢无法修复的男女，让他们达到人生中的最佳体型。

Along the way, my friends and family noticed how my physique was improving and began asking for advice. I became their coach. I took “hardgainers” and put thirty pounds on them in a year. I took people who were baffled why they couldn’t lose weight and stripped away piles of fat. I took men and women in their forties, fifties, and sixties who believed their hormones and metabolisms were beyond repair and helped them get into the best shape of their lives.

一两年后，这些人开始鼓励我写书。起初我拒绝了这个想法，但最终还是接受了。“如果我刚开始的时候有一本好书会怎么样？”我心想。这不知能让我节省多少时间、金钱和挫折，而且我也能更快地练出最好的身材。我也喜欢用我学到的知识帮助别人，如果我写了一本书，而且它很受欢迎，那能帮助成千上万甚至几十万人吗？

A year or two later, these people started urging me to write a book. I dismissed the idea at first, but eventually, I warmed up to it. “What if I’d had a good book as a beginner?” I thought. It would have saved me who knows how much time, money, and frustration, and I would have built my best body much faster. I also enjoyed helping people with what I had learned, and if I wrote a book and it became popular, what if I could help thousands or even hundreds of thousands of people?

这让我心血来潮，于是写了《更大、更精益、更强》，并于2012年1月出版。第一个月大概卖了20本，但几个月后，销量就开始增长，我开始收到读者的邮件，并给予高度评价。我欣喜若狂。我开始根据读者反馈，记录如何改进这本书，并概述了其他几本书的写作思路。

That gave me a wild hair, and so I wrote Bigger Leaner Stronger and published it in January 2012. It sold maybe twenty copies in the first month, but within a couple of months, sales grew, and I began receiving emails from readers with high praise. I was ecstatic. I started making notes on how I could improve the book based on feedback, and I outlined ideas for several other books to write.

时至今日，我已经出版了多本书，包括面向男性的《更瘦更强壮》 、面向女性的《更瘦更强壮》以及一本“灵活节食”食谱书《精益厨师》。我的书籍总销量已近两百万册，我的作品也曾刊登在《男性健康》、《肌肉与力量》、《Elle》、《时尚先生》等众多杂志上。

Fast-forward to today, and I’ve now published multiple books, including Bigger Leaner Stronger for men, Thinner Leaner Stronger for women, and a “flexible dieting” cookbook (The Shredded Chef). Altogether, my books have sold nearly two million copies, and my work has been featured in publications like Men’s Health, Muscle & Strength, Elle, Esquire, and more.

此外，我每天都会收到大量读者发来的电子邮件和社交媒体信息，他们对健身效果赞叹不已。他们和我多年前第一次发现健身原来如此简单有趣时一样，感到无比震惊。

Moreover, every day I get scores of emails and social media messages from thankful readers who are gobsmacked by the results they’re experiencing. They’re just as shocked as I was years ago, when I first discovered just how straightforward and enjoyable getting fit can really be.

这就是为什么我坚持写书写文章，录制播客和YouTube视频，竭尽所能帮助尽可能多的人。看到自己对人们生活的影响，我深受鼓舞，众多读者和粉丝的奉献和决心也让我深受启发。你们太棒了！

This is why I continue to write books and articles, record podcasts and YouTube videos, and do everything I can to be as helpful to as many people as I can. It’s motivating to see the impact I’m having on people’s lives, and I’m incredibly inspired by the dedication and determination of so many of my readers and followers. You guys and gals rock.

我还有更大的抱负想要实现。

I have bigger ambitions that I want to realize, too.

首先，我想帮助一百万人变得健康。“帮助一百万人”听起来很性感，你不觉得吗？这是一个很大的目标，但我知道我能做到。

First, I want to help a million people get fit and healthy. “Help a million people” just has a sexy ring to it, don’t you think? It’s a big goal, but I know I can do it.

这不仅仅是让人们看起来更性感。

This goes beyond merely making people look hotter, too.

我希望能对西方令人担忧的衰退趋势有所改善，尤其是人们身心健康和体能表现的下降，这对他们的家庭生活、事业以及个人幸福感和满足感都产生了显著的负面影响。帮助人们变得强健是应对这一趋势的有效方法。

I want to make a dent in the alarming downward trends we’re seeing here in the West—in particular, the decline of people’s physical and mental health and performance, which has significant and negative downstream effects on their family lives, careers, and personal happiness and satisfaction. Helping people to get strong and fit is a great way to counter this.

其次，我想带头反对饮食和运动伪科学和 BS。

Second, I want to lead the fight against diet and exercise pseudoscience and BS.

不幸的是，这个领域充斥着错误信息、虚假信息、白痴、骗子和骗子。我想帮助改变现状。事实上，我希望成为那些能够提供基于可靠科学和实际成果的实用、通俗易懂的建议的可靠专家。

Unfortunately, this field is full of misinformation, disinformation, idiots, liars, and hucksters. I want to help change the status quo. In fact, I’d like to become the go-to guy for practical, easy-to-understand advice grounded in solid science and real results.

第三，我想帮助改革运动营养行业。

Third, I want to help reform the sports nutrition industry.

药丸和粉末推销员用尽各种骗局和欺骗手段，将垃圾产品强加给不知情的消费者。他们使用听起来花哨却毫无价值的成分；在产品中添加面粉和无用的氨基酸等垃圾填充物；他们添加少量无效的、原本有益的成分（“小精灵粉尘”），并用臭名昭著的“专有配方”来掩盖真相；他们还依靠伪科学、夸大其词的营销宣传和服用类固醇的笨蛋来让人们相信他们拥有“秘密武器”。

The pill and powder pushers use many scams and deceptions to foist their junk products on unwitting consumers. They use fancy-sounding-but-worthless ingredients; they cut their products with junk fillers like flour and useless amino acids; they include tiny, ineffective doses of otherwise good ingredients (“pixie dusting”) and hide it with the notorious “proprietary blend”; and they rely on fake science, overhyped-marketing claims, and steroid-fueled meatheads to convince people they have the “secret sauce.”

感谢世界各地像你们一样的人们的支持，我正在朝着这三个目标前进。

And thanks to the support of people like you from all over the world, I’m making inroads toward these three goals.

嗯，这就是我。从现在开始，一切都将围绕着你。

So, that’s me. From this point, it’s all going to be about you.

我希望你喜欢这本书，希望它能帮助你更快地实现你的健康和健身目标，也希望在此过程中收到你的来信。

I hope you enjoy this book, I hope it helps you reach your health and fitness goals faster, and I hope to hear from you along the way.

迈克·马修斯

Mike Matthews

弗吉尼亚州维也纳

Vienna, Virginia

2019年12月18日

December 18, 2019

附言：如果你在社交媒体上，来跟我打个招呼吧！你可以在这里找到我：

P.S. If you’re on social media, come say “Hi!” Here’s where you can find me:

Instagram：

@muscleforlifefitness（www.bblsbook.com/instagram）

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脸书：

@muscleforlifefitness（www.bblsbook.com/facebook）

Facebook:

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YouTube ：

@muscleforlifefitness （www.bblsbook.com/youtube）

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推特：

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第三章：

为什么“更大、更精简、更强”有所不同

Chapter 3:

Why Beyond Bigger Leaner Stronger Is Different

每当男人和女人挺直背脊时，他们就要去某个地方，因为除非你的背弯曲，否则男人就无法

骑在你的背上。

Whenever men and women straighten their backs up, they are going somewhere, because a man can’t

ride your back unless it is bent.

—马丁·路德·金

—MARTIN LUTHER KING JR.

当时是凌晨四点，我已经三天没睡觉了。

It was four a.m., and I hadn’t slept in three days.

我躲在危地马拉云雾森林的一个地下实验室里，周围堆满了尚未发表的科学文献，做着 FDA 不赞成的事情。

I was holed up in a basement lab in the Cloud Forests of Guatemala, surrounded by reams of not-yet-published scientific literature, doing things frowned upon by the FDA.

但我即将发现一个可能彻底改变我们对人体新陈代谢认知的发现。如果我的假设被证明是正确的，那么健康和健身的世界将进入一个全新的时代。

But I was on the verge of a discovery that would change everything we knew about human metabolism. If my hypothesis proved true, the world of health and fitness would enter a new era.

我说的是无需走进健身房就能拥有强大的肌肉和力量，无需节食就能轻松减肥，无需服用任何补充剂就能拥有超人的健康和长寿。

I’m talking massive muscle and strength without having to step foot in a gym, effortless fat loss without ever having to diet, and superhuman health and longevity without taking a single supplement.

是的，这真是一个神奇的突破，一个分水岭。甚至可以说是一个奇迹。

Yes, a true magic bullet breakthrough, a watershed moment. A miracle, even.

...

...

是的，这些都没有发生，但我认为这将是一种可爱的方式来展示这本书的本质。

So yeah, none of that happened, but I thought it would be a cute way to show what this book isn’t.

我不会声称对我们的生理和生物化学有独到的见解，我不会分享用于增强肌肉生长、消除腹部脂肪或优化荷尔蒙的“生物黑客”，我也不会透露深奥的药丸和粉末是获得超级健康的“X因素”。

I won’t claim to have gained exclusive insights into our physiology and biochemistry, I won’t share “biohacks” for supercharging muscle growth, melting belly fat, or optimizing your hormones, and I won’t reveal esoteric pills and powders as the “X factor” in getting superfit.

相反，我想告诉你一些价值数十亿美元的健康和健身行业的国王和王后不想让你知道的事情：

Instead, I want to tell you something that the kings and queens of the multibillion-dollar health and fitness industry don’t want you to know:

变得比以前更大、更精简、更强并不像他们想让你相信的那么复杂。

Getting bigger, leaner, and stronger than ever before isn’t as complicated as they’d like you to believe.

你不需要像间歇性断食、生酮饮食或碳水循环这样的新奇饮食。这些所谓的“高级”方案并不比传统节食更有效。你很可能也不会喜欢它们，而强迫自己遵循你不喜欢的饮食习惯，只会损害你的依从性和长期效果。

You don’t need newfangled diets like intermittent fasting, keto, or carb cycling. Such “advanced” protocols are no more effective than traditional dieting. Chances are you won’t enjoy them, either, and forcing yourself to follow a diet you don’t like is how you undermine your compliance and long-term results.

你不需要每天吃大量的蛋白质，也不需要每周改变你的卡路里或宏量营养素。这些只会让你放出腐臭的屁，让你在电子表格上感到疲惫。

You don’t need to eat an absurd amount of protein every day or change up your calories or macros every week. All this will give you is rancid farts and spreadsheet fatigue.

你没必要用长时间、高强度的训练来折磨自己，让你的肌肉和关节像狗狗的咀嚼玩具一样难受。然而，这很容易滋生持续的疼痛，甚至会造成阻碍你进步的伤害。

You don’t need to crush yourself with long, grueling workouts that leave your muscles and joints feeling like your dog’s chew toy. This is, however, a great way to develop nagging aches and pains, and even injuries that derail your progress.

你无需学习各种奇特的新式训练方法，也无需做一堆“特殊”的变式动作。你也无需在日常训练中加入一堆“复杂”的训练技巧，比如超级组、递减组、巨型组等等。这些帮助你走到今天的练习和方法，或许就是你通往理想之地所需的全部。

You don’t need to learn strange new ways to do exercises or do a bunch of “special” variations. Nor do you need to incorporate a bunch of “sophisticated” training techniques into your workout routine like supersets, drop sets, giant sets, and so on. The exercises and methods that got you this far are probably all you need to get to the promised land.

你没必要在柜子里塞满那些号称能改善体质的奇葩药丸和药粉。补充剂从定义上来说终究只是补充剂，而且大多数除了掏空你的银行账户之外，什么用都没有。

You don’t need to fill your cabinet with exotic pills and powders that claim to boost your body composition. Supplements are still supplementary by definition, and most still do nothing but drain your bank account.

而且您也不需要服用类固醇来实现肌肉和力量的遗传潜力。

And you don’t need to take steroids to achieve your genetic potential for muscle and strength, either.

这些只是一些有害谎言和误区的例子，它们阻碍了男性顺利度过“中年”的健身之旅，并让他们陷入深深的、令人沮丧的泥潭。我可以亲身告诉你——当你每周在健身房里花上几个小时却只是在原地踏步时，那是多么令人沮丧啊。

Those are just a few examples of the harmful lies and myths that keep men from successfully navigating the “middle years” of their fitness journey and stick them in a deep, depressing rut. And I can tell you firsthand—when you’re spending hours in the gym every week only treading water, it’s awfully discouraging.

这些错误信息从何而来？为什么早已被揭穿的谎言仍然被主流名人、社交媒体“影响者”、作家和专家传播？

Where did all this misinformation come from, and why are long-debunked lies still trafficked by mainstream celebrities, social media “influencers,” authors, and gurus?

好吧，“长话短说”是这样的：

Well, the “long story short” is this:

当数以百万计的人有动力去解决一个问题并愿意花费大量的金钱去解决它时，总会有大量的东西可供购买，也会有出色的营销人员来销售它们。

When millions of people are motivated to solve a problem and willing to spend large amounts of money to do it, there will always be an abundance of things to buy and brilliant marketers to sell them.

其实很简单。大多数人从哪里获得饮食和运动建议？社交媒体、电视、文章、朋友和私人教练，对吧？通过这种方式学到的很多东西实际上毫无用处。

It’s simple, really. Where do most people get diet and exercise advice? Social media, TV, articles, friends, and personal trainers, right? Much of what’s learned this way is virtually useless.

我怎么能做出如此大胆的断言？

How can I make such a bold claim?

先从主流健身杂志、网站和书籍说起，它们每年触达数百万人。它们的编辑和出版商并非恶棍，但他们也不得不应对一些困境。

Let’s start with mainstream fitness magazines, websites, and books, which reach many millions of people every year. Their editors and publishers aren’t diabolical scum, but they have to grapple with a couple of dilemmas.

第一点是：出版物提供信息，需要吸引人们购买和订阅。实现这一目标的最佳营销策略是什么？

The first is this: Publications offer information and need to keep people buying and subscribing. What’s the best marketing button to do this?

“新的。”

“New.”

让顾客着迷的最简单方法就是不断提供新的建议——饮食和训练“技巧”、研究“突破”、先进的“生物黑客”——诸如此类。

The easiest way to keep customers hooked is to give new advice continually—diet and training “tricks,” research “breakthroughs,” advanced “biohacks”—the list yammers on.

新信息本身并不坏。健康和健身是一个浩瀚的领域，有无数的路径、隧道和洞穴等待探索。然而，大多数新信息都卖不出去书、杂志或网站订阅。普通人只想减掉腹部脂肪，而不是学习训练周期的细微差别。

New information isn’t bad per se. Health and fitness are vast subjects with myriad trails, tunnels, and caverns to explore. Most of it won’t sell books, magazines, or website subscriptions though. Your average guy or gal just wants to lose some belly fat—not learn about the nuances of training periodization.

换个角度想想。你觉得哪个更适合登上杂志封面：“如何理解你的体重设定点”和“如何练出更大的二头肌”？

Look at it this way. Which do you think will make a better magazine cover splash: “How to Understand Your Body Weight Set Point,” or “How to Build Bigger Biceps?”

这就是为什么《男性健康》杂志多年来一直使用相同的封面语录。1他们知道，他们的目标市场最想要的是腹肌、更粗壮的手臂、更丰满的胸部，以及更多的性、金钱、自信、智慧和健康。因此，封面上不断重复着“六块腹肌！”“穿得更性感！”“快速致富！”之类的宣传语，以及层出不穷的……呃，重新构思的……文章。

This is why Men’s Health has been using the same handful of cover lines for years now.1 They know their target market wants, more than anything else, abs, bigger arms and a bigger chest, and more sex, money, confidence, intelligence, and health. Hence, the endless repetition of cover callouts like “Six-Pack Abs!” “Dress for More Sex!” and “Build Wealth Fast!” and the endless supply of rehashed … er, reimagined … articles to go with them.

然而，事实是，教一个人如何增加30磅卧推重量，或者练出更粗壮的手臂或更好的胸肌，并不需要13篇不同的文章。如果杂志讲的是简单的事实，他们可能有25篇文章可以一字不差地反复转载。这些文章听起来也没什么吸引力。它们的标题可能是这样的：

The truth, however, is that it doesn’t take thirteen different articles to teach someone how to add thirty pounds to their bench press or get bigger arms or better pecs. If magazines told the simple truth, they’d have maybe twenty-five articles they could reprint, verbatim, over and over. The articles wouldn’t sound exciting, either. They might have titles like:

• 伙计们！如何在一生中增肌45磅
• Fellas! How to Build 45 Pounds of Lean Muscle in Your Lifetime
• 事半功倍——高级肌肉锻炼的“秘诀”
• Do More For Less—The “Secret” to Advanced Muscle Building
• 为什么最新、最有效的增肌补充剂毫无作用
• Why the Latest and Greatest Muscle-Building Supplements Do Absolutely Nothing

更重要的是，这些文章会告诉你一些“难以忽视的真相”，比如你无法像新手一样再次增加肌肉或力量，你无法再“重新组合”，你也无法看起来像 Instagram 上那座肌肉大山。

What’s more, these pieces would teach you “inconvenient truths,” like you can’t gain muscle or strength like a newbie again, you can’t “recomp” anymore, and you can’t look like that mountain of muscle on Instagram.

对于一家出版公司来说，这是一个糟糕的商业计划。

And that’s a horrible business plan for a publishing company.

正如你将在本书中了解到的，你希望在身体方面取得的大部分成就，都取决于勤奋且持续地运用基本原则。这也需要时间。虽然不是一辈子，但比有些人想让你相信的要长。你越早接受这些现实，就能越早再次取得真正的进步。

As you’ll learn in this book, most of what you want to achieve with your body comes down to diligent and consistent application of the basics. It also takes time. Not a lifetime, but longer than some want you to believe. The sooner you accept these realities, the sooner you can make real progress again.

大多数出版物面临的第二个问题是其收入性质：广告。

The second problem most publications face is the nature of their revenue: advertising.

例如，您在当地书店书架上看到的许多健身杂志只不过是补充剂公司的喉舌，这些公司要么直接拥有这些出版物，要么购买其昂贵广告资源的大部分份额。

For example, many of the fitness magazines you see on the shelves of your local bookstore are little more than mouthpieces for supplement companies, which either own the publications outright or buy the lion’s share of their very pricey advertising inventory.

如果这些期刊想要继续经营，就必须给赞助商带来丰厚的投资回报，而他们在这方面做得相当不错。

If these periodicals are to stay in business, they must give their sponsors a strong return on investment, and they’ve gotten quite good at this.

他们的广告华丽丽，承诺的功效远远超过任何药丸或粉末所能提供的，精心编写的“软文”旨在销售产品，长篇大论地介绍饮食、营养和运动，其中还包含补充剂的搭配信息。

They feature flashy ads that promise far more than any pill or powder can deliver, cleverly written “advertorials” designed to sell products, and long-form pieces on diet, nutrition, and exercise that also contain supplement tie-ins.

所以，你在这些杂志（以及它们的在线版本）上“学习”的很多内容，都是为了向你推销东西，而不是帮助你高效地实现目标。只要这些媒体继续吸引眼球，营养补充剂公司就会继续付费，这样的局面就会继续下去。

So, much of what you’re “learning” in these magazines (and their online counterparts) is geared toward selling you stuff, not helping you achieve your goals efficiently and effectively. And as long as this media keeps attracting eyeballs, supplement companies will keep paying, and the show will go on.

如果您喜欢说服人们花钱欺骗，那么这是一个很棒的计划。

A great plan if you love convincing people to pay to be lied to.

让我们继续聊聊教练。作为一名教练和训练员，我不太想这么说，但我身边的很多教练都浪费钱。他们通常都心怀善意，但很少有人掌握让初学者拥有良好体型所需的诀窍，更不用说帮助经验丰富的举重运动员更上一层楼了。

Let’s move on and talk trainers. As a coach and trainer myself, I hate to say this, but many of my kind are a waste of money. Their hearts are often in the right place, but very few have the know-how required to get beginners into great shape, let alone help more experienced weightlifters take their fitness to the next level.

这就是为什么许多人每周甚至每小时花费数百美元，却收效甚微。

This is why so many people, who pay hundreds of dollars per week or even per hour, have so little to show for their efforts.

你可能也注意到了，很多教练自己都不健康。他们怎么能自称健身专家呢？他们又瘦又胖，怎么会有人相信他们呢？然而，这些教练的客户几乎总是肌肉松弛。

You’ve probably also noticed that many trainers aren’t even fit themselves. How can they claim to be a fitness expert when they’re a skinny-fat weakling? Why should anyone believe them? These coaches always have clients, though, who almost always stay flabby, too.

不过，私人教练并非完全是骗人的。市面上有很多健身教练，他们知道如何取得成效，并兑现自己的承诺。如果你是其中之一，我为你鼓掌，因为你肩负着整个健身行业的重担。

Personal training isn’t a complete sham, though. There are many fit instructors out there who know how to get results and deliver what they promise. If you’re one of them, I applaud you, because you’re carrying the weight of the entire profession on your shoulders.

人们求助的另一个受欢迎但时好时坏（以及时好时坏……）的资源是互联网。

Another popular but hit-or-miss (and miss … and miss ...) resource people turn to is the internet.

这些年来，我和成千上万的人合作过，通常的情况是这样的：有人找到一篇博客文章、播客或社交媒体帖子，或者在网上论坛上与教练或帅哥美女聊天，然后急于运用他们学到的东西。

I’ve worked with thousands of people over the years, and here’s how it usually goes: someone finds a blog article, podcast, or social media post, or chats with a trainer or jacked guy or gal in an online forum, and rushes to use what they’ve learned.

这类信息的可用性和可访问性原则上很好——我的工作因此蓬勃发展——但结果取决于信息的准确性和有效性。而其中很多信息都存在缺陷和误导。

The availability and accessibility of such information is great in principle—my work thrives on it—but the results depend on the information’s accuracy and validity. And much of it is flawed and misleading.

这本书，以及你将从中学到的一切，都与众不同，因为我有其他的激励和回报。我是一位自费出版的作家，所以我的作品和生计不受主流出版商、广告商或潮流的束缚。相反，我的生命力来自于你，取决于我如何更好地服务于你以及你的兴趣。

This book, and everything you’ll learn in it, is different, because I have other incentives and payoffs. I’m a self-published author, so my work and livelihood is not beholden to mainstream publishers, advertisers, or trends. Instead, my lifeblood comes from you, based on how well I serve you and your interests.

正因如此，《超越更大更瘦更强》可能会反其道而行之，推荐一些基于科学的饮食和运动策略，让编辑和营销人员望而却步。正因如此，本书中的大部分内容都与你以往听到的不同。

Because of this, Beyond Bigger Leaner Stronger can go against the grain and recommend science-based diet and exercise strategies that make editors and marketers yawn. This is why much of what you’ll learn in this book differs from what you’re used to hearing.

如果你心存疑虑，我可以理解。不过，别灰心，因为我不会要求你贸然行事。本书中的大部分内容都已存在数十年，并经受住了时间的考验，但没有人像我们这样，能帮你理清头绪。

I can understand if you’re skeptical. Take heart, though, because I’m not going to ask you to make a big leap of faith. Most of what you’ll learn in this book has been around for decades and stood the test of time, but nobody has connected the dots for you like we will here.

“更肥更瘦更强壮”的精髓在于快速见效。这意味着，在开始此计划的头三个月内，您将看到身体实实在在的改善。您的力量和体重将朝着正确的方向发展，您的肌肉将比平时更能撑破衣服，您会看到以前几乎看不到的肌肉线条。我保证。

Beyond Bigger Leaner Stronger is all about getting results, and fast. That means you’ll see real, tangible improvements in your body within the first three months of starting this program. Your strength and weight will move in the right direction, your muscles will poke through your clothes more than usual, and you’ll see cuts where there were few before. I promise.

如果您因为某种原因没有看到这些效果，我还有一个好消息要告诉您。这并不是说“超越更大、更精益、更强”只是又一个被过度炒作的骗局，无法实现或对您不起作用。这仅仅意味着您需要一些实施方面的帮助，我很乐意提供帮助。请发送电子邮件至mikem@legionsupplements.com。

And if, for whatever reason, you’re not seeing these types of results, I still have good news for you. It’s not because Beyond Bigger Leaner Stronger is just another overhyped hoax that can’t deliver or won’t work for you. It only means you need some help with the implementation, and I’d be happy to give it. Simply email me at mikem@legionsupplements.com.

因此，如果您准备开始，请按照以下步骤操作：

So, if you’re ready to begin, here’s the first step:

忘记你认为自己了解如何成为一名中级举重运动员并取得成功。

Forget what you think you know about succeeding as an intermediate weightlifter.

这听起来可能有点刺耳，但这是为了你好。放下一切，在接下来的几天里暂时放下你的怀疑，以开放的心态去迎接“超越更大、更精益、更强”的目标。

That may sound harsh, but it’s for your own good. Just let it all go, suspend your disbelief for the next few days, and approach Beyond Bigger Leaner Stronger with an open mind.

一路走来，你会发现自己做的一些事是对的，另一些是错的，这没关系。我几乎犯过所有错误，所以不要灰心。

Along the way, you’ll discover that some of the things you’ve been doing are right and others are wrong, and that’s okay. I’ve made about every mistake, so don’t be discouraged.

只要遵循这个程序，结果就会不言而喻。

Just follow this program and the results will speak for themselves.

祝你好运！玩得开心！享受即将到来、改变你身体和人生的蜕变。

Good luck. Have fun. And enjoy the body- and life-changing transformation that awaits you.

第二部分：

你的“内心游戏”变得更好了

Part Two:

Your “Inner Game” Just Got Better

第四章：

让你走到今天这一步的，不会再让你走到明天

Chapter 4:

What Got You Here Won’t Get You There

人们会忘记你的承诺，但会记住你的表现。

People forget your promise, remember your performance.

—马歇尔·戈德史密斯

—MARSHALL GOLDSMITH

蒂姆·高威 (Tim Gallwey) 在其永恒畅销书 《网球的内心游戏》中解释说，每场比赛都由两部分组成：外部比赛和内部比赛。

In his timeless bestseller The Inner Game of Tennis, Tim Gallwey explained that every game is composed of two parts: an outer game and inner game.

外部游戏是与外部对手进行的，以克服外部障碍并达到外部目标；内部游戏发生在玩家的头脑中，并与注意力不集中、紧张、自我怀疑、自我谴责以及任何其他阻碍卓越表现的心理习惯等障碍进行对抗。

The outer game is played against an external opponent to overcome external obstacles, and to reach an external goal, and the inner game takes place in the mind of the player and is played against such obstacles as lapses in concentration, nervousness, self-doubt, self-condemnation, and any other habits of mind that inhibit excellence in performance.

这对于健身来说是多么合适啊。

How fitting that is to fitness.

大多数书籍、杂志、教练和网红主要关注减脂增肌的外在表现。他们谈论如何饮食、运动、补充营养等等，却很少关注内在的提升，而内在的提升可以说更为重要，因为仅仅知道该做什么是不够的。你必须真正地去做——并且坚持下去——每天、每周、每月、每年。

Most books, magazines, trainers, and influencers focus mostly on the outer game of losing fat and building muscle. They talk about how to eat, exercise, supplement, and so forth, but they give little attention to the inner game, which is arguably more important, because simply knowing what to do is not enough. You then have to actually do it—and keep doing it—every day, week, month, and year.

在我看来，掌握健身的外在规则其实很简单。主要就是理解如何利用正确的生理杠杆，按下正确的按钮来达到预期的效果，然后照做就行了。

If you ask me, mastering the outer game of fitness is straightforward. It’s mostly just understanding how to pull the right physiological levers and press the right buttons to achieve your intended results and then doing just that.

然而，掌控内心的平衡可能要困难得多。这正是“健身精英”与众不同之处。打造并保持卓越体魄不仅需要规律的饮食和运动，更需要规律的生活。对很多人来说，这就像用斧头刮胡子一样简单。

Acing the inner game can be much trickier, however. It’s what sets the “fitness elite” apart from everyone else. Building and maintaining an outstanding physique requires an orderly approach to not just your diet and exercise, but your life. And for many people, this comes as easily as shaving with an axe.

时间、纪律和动力是最大的内在障碍。每周，男男女女都满怀决心和精力，开始新的健身计划，但往往没过多久，他们的热情就消退了。

Time, discipline, and motivation are the biggest inner-game barriers. Every week, guys and gals launch into new fitness programs with full tanks of resolve and energy, but it often doesn’t take long for their enthusiasm to sputter.

他们努力在繁忙的日程中挤出时间进行长时间的锻炼；他们不再像以前那样享受训练；随着日子一天天过去，星期一周周过去，他们在体重秤上或镜子里看不到明显的变化。

They struggle to squeeze long workouts into their hectic schedules; they don’t enjoy their training as much as they used to; and as the days and weeks pass, they see no appreciable change on the scale or in the mirror.

简而言之，付出很多却收获很少，最终导致经济滑向停滞的现状。

In short, it’s a lot of pain for very little gain, and so goes the skid down the slippery slope toward the status quo of stagnation.

我不希望这样的事发生在你身上。我会尽我所能，让你在“超越更大、更精益、更强”的计划中取得最大的成功。

I don’t want this to happen to you. I want to do everything I can to give you your best shot at success on the Beyond Bigger Leaner Stronger program.

事实上，说实话，我希望这个举重计划最终能带来显著效果，并带来显著成效。哎，甚至可能是你人生中最后一个需要的训练计划。

In fact, if I’m being honest, I want this to be the weightlifting program that finally makes all the difference and delivers the goods. Heck, maybe even the last regimen you ever need.

这就是为什么我想与您合作，磨练您的内在和外在素质，并为您提供可行的原则、策略和工具，让您不仅在身体健康领域，而且在精神和情感领域也能取得胜利。

That’s why I want to work with you to sharpen both your inner and outer game and provide you with workable principles, strategies, and tools for winning in not just the physical realm of fitness, but the mental and emotional realms as well.

因此，在本章中，我们将开始讨论如何培养成功的心态，使您能够克服障碍，抵制诱惑，并克服作为中级或高级举重运动员所面临的挫折。

So, in this chapter, we’ll begin our discussion of how to develop a successful mindset that’ll empower you to overcome the obstacles, resist the temptations, and surmount the setbacks that lie ahead as an intermediate or advanced weightlifter.

然后，在本书的其余部分，我们将深入研究外部游戏并发现该计划的细节。

Then, in the rest of this book, we’ll dig into the outer game and discover the nuts and bolts of the program.

因此，让我们开始掌握内心的游戏，克服到达终点线必须清除的第一个障碍：建立更好的系统来实现您的健身目标。

So, let’s start our mastery of the inner game by tackling the first hurdle you must clear to get to the finish line: building better systems for achieving your fitness goals.

1969年，一位名叫劳伦斯·J·彼得的男子出版了一本关于商业管理的书，名为《彼得原理》。它的核心假设很简单：

In 1969, a man named Laurence J. Peter published a book on business management called The Peter Principle. Its central hypothesis is simple:

在等级制度中，每个员工都会升至

其能力所及的级别。

In a hierarchy, every employee rises to

his level of incompetence.

换句话说，员工会一直得到晋升，直到他们的工作不适合他们（“不称职”）并且无法再次获得晋升为止。

In other words, employees are promoted until they’re outmatched by their job (“incompetent”) and incapable of earning another promotion.

“看看你周围的工作环境，找出那些能力不足的人，”彼得写道。“你会发现，在每个层级结构中，精英层层递进，直到最终败露。”

“Look around you where you work, and pick out the people who have reached their level of incompetence,” Peter wrote. “You will see that in every hierarchy the cream rises until it sours.”

此外，彼得在书中断言，这种现象是“理解整个文明结构的关键”。

Moreover, Peter asserts in the book that this phenomenon is “the key to an understanding of the whole structure of civilization.”

《彼得原理》引起了强烈反响，成为畅销书，在《纽约时报》畅销书排行榜上停留了一年多的时间，四十五年后的今天，它仍在印刷，销量已超过一百万册。

The Peter Principle struck a chord and became a runaway hit, staying on the New York Times bestseller list for over a year, and it’s still in print today, forty-five years later, with over one million copies sold.

这一理论也引起了学术界的关注，多项研究也证实了它的有效性。例如，卡尔森管理学院、麻省理工学院斯隆管理学院和耶鲁大学管理学院的科学家开展的研究发现，214家美国企业的高绩效销售人员更有可能晋升至管理职位，但最终却未能成为管理者。2

It caught the eye of academia as well, and several studies have since demonstrated its validity. For instance, research conducted by scientists from the Carlson School of Management, MIT Sloan School of Management, and Yale School of Management found that high-performing salespeople in 214 American businesses were more likely to be promoted to managerial roles and then fail as managers.2

或许更令人惊讶的是，《彼得原理》最初只是一个玩笑。整本书都充满了讽刺。彼得的“证据”来自一份“假设案件档案”，其中列出了一些员工的名字，例如椭圆小姐、圆柱夫人和日蚀先生等等。

Perhaps more surprising is the fact that The Peter Principle started as a joke. The entire book was satire. Peter’s “evidence” came from a “Hypothetical Case File” that contained named employees like Miss Oval, Mrs. Cylinder, and Mr. Eclipse, among others.

这种讽刺引来阵阵笑声，但许多读者也知道，彼得发现了一个普遍存在于各行各业的真实现象：他们越是深入组织，就越能发现能力不足的问题。事实证明，彼得的假设有助于解释其中的原因。

The irony produced plenty of laughs, but many readers also knew that Peter was onto something real that was going on in businesses everywhere: The higher they looked in organizations, the more incompetence they found. And it turns out that Peter’s hypothesis helps explain why.

就我而言，我认为彼得原理不仅仅适用于商业领域。我相信，在生活中，我们并非达到了雄心壮志的高度，而是达到了我们能力的极限。换句话说，在任何领域、任何活动或任何努力中，我们凭借现有的心态、知识和技能，只能取得有限的进展。

For my part, I think Peter’s Principle holds true in more than just business. I believe that in life, we don’t rise to the level of our ambitions but to our incompetence. In other words, we can only get so far in any area, activity, or endeavor with the mindset, knowledge, and skills that we have.

而且，这些界限很可能远远达不到我们期望达到的程度。这没关系。即使是我们当中最优秀的人，也会遇到这种情况。

Moreover, chances are those boundaries are well short of where we hope to arrive. And that’s okay. It happens to the best of us.

以全球最大的对冲基金之一桥水基金的创始人、亿万富翁雷·达里奥 (Ray Dalio) 为例。

Take Ray Dalio, the billionaire founder of one of the world’s largest hedge funds, Bridgewater Associates.

想象一下：你是达利欧，现在是 1982 年，你和你不断壮大的团队花了八年时间努力打造一家投资公司，而这家公司正在顺利成为一家世界级企业。

Imagine this for a minute: You’re Dalio, it’s 1982, and you and your growing team have spent eight years scrabbling to build an investment firm, which is well on its way to becoming a world-class enterprise.

根据您对经济的了解，您确信灾难性的金融危机即将来临，而美联储避免金融危机的策略将会失败，而且是迟早的事。

Based on your understanding of the economy, you’re certain that a catastrophic financial crash is on the horizon, and the Federal Reserve’s strategy to avert it is going to fail, and sooner rather than later.

事实上，你对自己的洞见如此自信，甚至在国会作证时声称，美联储的措施有95%的可能性救不了我们，有5%的可能性会奏效，但也会引发恶性通货膨胀。然后，你把全部资金都押在了你的预测上。

In fact, you’re so sure of your insights, you testify before Congress that there’s a 95 percent chance the Fed’s efforts won’t save us, and a 5 percent chance they’ll work but also trigger hyperinflation. Then you stake your entire bankroll on your prognosis.

你大错特错。经济对干预措施做出了反应，通胀下降，经济增长上升。股市飙升，开启了历史性的牛市，同时也带来了你人生中最痛苦的一段经历。

You’re dead wrong. The economy responds to the intervention and inflation falls while growth rises. The stock market soars and begins what’ll become a historic bull run, along with the most painful episode of your life.

达利欧在他 2017 年出版的回忆录兼概要《原则》中这样描述了这次垮台：

Here’s how Dalio described the downfall in his penetrating 2017 memoir-cum-compendium Principles:

这段时间的经历就像被棒球棒连续击打头部。犯下如此严重的错误——尤其是如此公开地犯错——让我感到无比羞辱，也让我几乎失去了在桥水基金建立的一切。我意识到自己曾经是一个傲慢的混蛋，对一个完全错误的观点充满信心。

My experience over this period was like a series of blows to the head with a baseball bat. Being so wrong—and especially so publicly wrong—was incredibly humbling and cost me just about everything I had built at Bridgewater. I saw that I had been an arrogant jerk who was totally confident in a totally incorrect view.

就这样，我做了八年生意，却一无所获。虽然我做对的次数远多于做错的次数，但我最终还是回到了原点。

So there I was after eight years in business, with nothing to show for it. Though I’d been right much more than I’d been wrong, I was all the way back to square one.

有一次，我亏了太多钱，连跟我一起干活的人的工资都付不起了。我不得不一个接一个地解雇他们。我们只剩下两个人——科尔曼和我。然后科尔曼不得不离开。在所有人泪流满面的泪水中，他的家人收拾行李，返回了俄克拉荷马州。桥水现在只剩下一名员工：我。

At one point, I’d lost so much money I couldn’t afford to pay the people who worked with me. One by one, I had to let them go. We went down to two employees—Colman and me. Then Colman had to go. With tears from all, his family packed up and returned to Oklahoma. Bridgewater was now down to just one employee: me.

失去我深爱的亲人，几乎失去了自己创业的梦想，这一切对我来说都是毁灭性的打击。为了维持生计，我甚至不得不向父亲借4000美元，直到我们卖掉第二辆车。我走到了人生的岔路口：我应该打上领带，去华尔街工作吗？那不是我想要的生活。另一方面，我还要养活妻子和两个年幼的孩子。我意识到自己正面临人生的重大转折点之一，我的选择将对我和我家人的未来产生重大影响。

Losing people I cared so much about and very nearly losing my dream of working for myself was devastating. To make ends meet, I even had to borrow $4,000 from my dad until we could sell our second car. I had come to a fork in the road: Should I put on a tie and take a job on Wall Street? That was not the life I wanted. On the other hand, I had a wife and two young children to support. I realized I was facing one of life’s big turning points and my choices would have big implications for me and for my family’s future.

达利欧不仅仅是“达到了他无能的水平”——他将自己装进一门大炮，指向天空，将自己炸成碎片。

Dalio didn’t merely “rise to the level of his incompetence”—he loaded himself into a cannon, pointed it to the sky, and blasted himself into smithereens.

如果你处在他的位置，你会怎么做？你会屈服吗？

What do you think you’d do if you were in his shoes? Would you knuckle under?

达利欧拒绝放弃。相反，他把这场灾难变成了一次宝贵的学习经历，他开始探索自己的系统为何失灵，以及如何修复它们，以便再次在市场上取得成功。

Dalio refused to give up. Instead, he turned the catastrophe into an invaluable learning experience by setting out to discover why his systems failed him and how to fix them for another run at the markets.

我不会在这里剧透整个故事（去读他的书吧！），但这个过程导致了一种革命性的新投资策略或系统的发展，它将使达利欧获得比以往更大的成功，并为他的余生设定轨迹。

I won’t spoil the entire story here (read his book!), but this process led to the development of a revolutionary new investment strategy, or system, that would catapult Dalio to greater success than ever before and set the trajectory for the rest of his life.

我们可以从达利欧的经历中学到三个重要教训：

Three key lessons we can learn from Dalio’s experiences:

1. 无论我们是谁，彼得原理都能击倒我们中的任何一个人。
1. No matter who we are, the Peter Principle can strike any of us down.
2. 我们应该像关注我们的目标一样关注我们的无能程度。
3. We should give just as much attention to our level of incompetence as our goals.
4. 我们的系统越好，我们在达到极限之前就能上升得越高。
5. The better our systems, the higher we can rise before reaching our limits.

我们还观察到，目标越大，实现目标的系统就必须越强大。仅仅“努力”是不够的，因为那只是推动机器运转的能量，并不能决定结果。它只是手段，而非目的。

We can also observe that the greater the goal, the more robust the system must be for achieving it. Mere “hustle” isn’t enough, because that’s just energy that can move the machine, not determine the outcome. It’s a means, not an end.

所以要明白：目标设定固然重要，但体系构建更为重要。无论我们用多么美好的梦想和渴望描绘未来，只有同样宏伟的体系才能弥合现实与未来之间的鸿沟。

So know this: As important as goal setting is, system building is far more so. No matter how beautifully we populate the landscapes of our futures with lush dreams and desires, only equally magnificent systems can bridge the chasm between what is and what could be.

也许你的目标是打造一家成功的企业。你的体系将涵盖如何创造和销售产品和服务、如何招聘和留住员工，以及如何使用和管理财务。

Maybe your goal is to build a successful business. Your system would involve how you create and sell products and services, recruit and keep employees, and use and manage finances.

或者你的目标是学习一门新语言。你的学习体系应该包括练习的频率、如何扩大词汇量以及如何学习语法。

Or maybe your goal is to learn a new language. Your system would involve how often you practice, how you grow your vocabulary, and how you learn grammar.

如果您的目标是将举重重量增加五十磅，那么您的系统将涉及您的饮食、训练、恢复和补充方式。

If your goal is to increase your powerlifting numbers by fifty pounds, your system would involve the way you eat, train, recover, and supplement.

系统的力量，尤其是在体育领域，不容否认。一个典型的例子就是传奇大学篮球教练约翰·伍登的故事，他在十二年内赢得了十次NCAA冠军，并创造了前所未有的61连胜纪录。

The power of systems, especially in athletics, can’t be denied. A textbook example is the story of the legendary college basketball coach John Wooden, who won ten NCAA Championships in twelve years and went on an unprecedented sixty-one-game winning streak.

然而，许多球迷并不知道，伍登执教棕熊队十五年才赢得他的第一个总冠军。在此期间，他默默无闻地一点一点地构建起自己的体系，从招募合适的球员，到发展自己的执教方法和理念，再到推进全场紧逼的打法。起初，没有人真正理解或欣赏伍登的所作所为，直到“突然”这位谦逊的教练和他的球队开始击败所有竞争对手。

What many fans don’t know, however, is that Wooden coached his Bruins for fifteen years before securing his first championship. During this time, he worked in relative obscurity to assemble his system piece by piece, from recruiting the right players to developing his coaching method and philosophy, to advancing the full-court-press style of play. No one quite understood or appreciated what Wooden was doing until, “suddenly,” the humble coach and his team started trouncing every competitor.

所以我的观点是：制定目标是成功人生的重要方面，但有效的系统才是成就的关键。太多人过于注重构思，而缺乏系统化。

So my point is this: While formulating goals is an important aspect of successful living, effective systems are what produce achievements. And too many people focus too much on ideation and too little on systematization.

那么，我们如何构建更好的系统呢？如何构建一个能让我们在健身房内外实现所有目标的系统？回答这些问题需要写一本书，但这并不意味着我们不能简要讨论一些更重要的见解。

How do we build better systems, though? Systems that will enable us to achieve everything we want to do inside and outside of the gym? Answering those questions would require an entire book, but that doesn’t mean we can’t briefly discuss some of the more important insights.

让我们首先回答一个更简单的问题：什么是系统？

Let’s begin by first answering a simpler question: what is a system?

麻省理工学院的科学家和先驱唐内拉·梅多斯 (Donella Meadows)在她 2008 年出版的深刻著作《系统思考》中将系统定义为“一组相互连接的元素，这些元素以某种方式连贯地组织起来，以实现某种目标”。

In her incisive 2008 book Thinking in Systems, MIT scientist and pioneer Donella Meadows defines a system as “an interconnected set of elements that is coherently organized in a way that achieves something.”

因此，根据定义，系统由元素（部分）、互连（各部分如何相互影响）以及功能或目的（产生的效果）组成。

By definition, then, a system comprises elements (parts), interconnections (how the parts affect each other), and a function or a purpose (the effect produced).

在系统理论术语中，你看得见、摸得着、数得着或衡量的元素被称为“存量”。例如，你食品储藏室里的食物、城镇里的居民、植物中的营养物质、你银行账户里的钱，以及你的幸福感。

In systems theory lingo, an element that you can see, feel, count, or measure is referred to as a stock. Examples are the food in your pantry, the people in a town, the nutrients in a plant, the money in your bank account, and your happiness.

相互作用（互联）可能更难发现和了解，但它们是导致水存量增加或减少的实体，就像水龙头或排水管改变浴缸中水的存量一样。这种物质的运动被称为流动。

Interactions (interconnections) can be harder to spot and learn about, but are entities that make stocks increase or decrease, like a faucet or drain that changes the stock of water in a bathtub. This movement of material is known as a flow.

在许多情况下，流动涉及信息的传输，例如您通过我使用语言系统学习的概念，但它们也可以涉及物理流动，例如血液在血管中流动。

In many cases, flows involve the transfer of information, like the concepts you’re learning through my use of the system of language, but they can also involve physical flows, such as the blood moving through your veins.

从这个角度来看，篮球队是一个系统。它的要素包括球员、教练、球场和篮球；它的相互联系包括比赛规则、教练策略、球员之间的沟通，甚至包括控制篮球和球员运动的物理定律；它的目标可能因球队和球员而异，包括赢得比赛、享受乐趣、赚钱，或者以上所有或全部都不包含，或者完全是其他目的。

When viewed this way, a basketball team is a system. Its elements include players, coaches, a court, and a ball; its interconnections include the game’s rules, the coaching strategies, the communication between players—even the laws of physics that govern how the ball and players move; and its purpose can vary by team and player, including winning games, having fun, making money, or all or none of these and something else altogether.

饮食和运动方案是提升肌肉、力量和活力的系统。其要素包括卡路里、宏量营养素、强度、运动量和频率；其相互联系包括饮食和训练策略、技巧以及它们所基于的原则，例如能量平衡、宏量营养素平衡和渐进式超负荷；其共同目标是安全健康地改善身体结构和身心健康。

Diet and exercise regimens are systems for muscle, strength, and vitality. Their elements include calories, macronutrients, intensity, volume, and frequency; their interconnections include dietary and training strategies and techniques and the principles they’re based on like energy balance, macronutrient balance, and progressive overload; and a common purpose is safely and healthily enhancing body composition and well-being.

所以，这是一个系统，以及它与健身的关系。

So, that’s a system, and how it relates to fitness.

下一个要回答的问题是：我们如何建立更好的系统？

The next question to answer is: how do we make better systems?

我最喜欢的两种方法是量化和仪式化。量化指的是衡量和关注重要的事情，仪式化指的是养成并保持正确的习惯。

Two of my favorite methods are quantification and ritualization. Quantification refers to measuring and paying attention to things that are important, and ritualization to developing and maintaining the right habits.

让我们更详细地回顾一下每一个。

Let’s review each in more detail.

量化和计数的力量

Quantification and the Power of Counting

Atul Gawande在其 2008 年畅销书《Better ：一位外科医生的绩效笔记》中写道：

In his bestselling 2008 book Better: A Surgeon’s Notes on Performance, Atul Gawande wrote the following:

算点什么。无论一个人最终在医学领域——或者医学之外——从事什么职业，在这个世界上，他都应该成为一名科学家。简而言之，这意味着一个人应该算点什么。……你算什么并不重要。你不需要研究经费。唯一的要求是，你算的东西应该对你有吸引力。

Count something. Regardless of what one ultimately does in medicine—or outside of medicine, for that matter—one should be a scientist in this world. In the simplest terms, this means one should count something. …It doesn’t really matter what you count. You don’t need a research grant. The only requirement is that what you count should be interesting to you.

计数至关重要，因为它是确定系统是否实现其既定目的的有效方法。

Counting is crucial, because it’s a powerful way to determine whether a system is fulfilling its stated purpose.

如果您的目标是增强肌肉和力量，但却不记录您的锻炼或身体测量数据，那么您就无法获得所需的原始数据来确定您的饮食和锻炼系统是否有效。

If your goal is to gain muscle and strength, and you don’t record your workouts or body measurements, you won’t have the raw data required to know with certainty whether your diet and exercise systems are working.

您可能有直觉或有根据的猜测，但这些可能是错误和不确定的，这会削弱您继续节食和训练的动力和意志。

You might have intuitions or educated guesses, but these can be faulty and uncertain, which can sap your motivation and will to continue dieting and training.

然而，通过量化和跟踪至少一件重要的事情，你就在系统中安装了所谓的反馈回路，它是所有复杂系统的重要组成部分。

By quantifying and tracking at least one thing that’s important, however, you’re installing in your system what’s known as a feedback loop, which is a significant component of all complex systems.

当系统中某个存量的变化影响到流入或流出该存量的流量时，就会形成反馈回路。换句话说，这是一种输出可以“循环”回流并影响其产生者的机制。

A feedback loop is formed when the change in a stock of a system affects the flows into or out of that same stock. In other words, it’s a mechanism whereby an output can “loop” back to and affect the thing that produced it.

当你评估银行账户余额（存量）时，如果觉得余额过低，你可能会增加工作时间以增加现金流入（流入）或减少支出（流出），或两者兼而有之。另一方面，如果你感觉资金充裕，你可能会减少工作量、减少收入、增加支出，或三者兼而有之。然而，如果没有这样的评估，你可能不会对系统做出任何改变，直到出现外部因素，例如支票跳票或想要购买大额商品（例如房屋）。因此，简单的银行对账单可以帮助形成一个反馈回路。

When you assess the balance of your bank account (stock), if you feel the level is too low, you may adjust your work hours upward to bring in more cash (flow in) or curtail spending (flow out) or both. On the other hand, if you’re feeling flush, you may work less, earn less, spend more, or all three. Without such an assessment, however, you might change nothing in the system until outside factors come into play, like bouncing a check or wanting to make a large purchase, like a home. Thus, a simple bank statement can help form a feedback loop.

同样，通过追踪你的锻炼和身体测量数据，你可以评估全身力量和肌肉（肌肉量）的变化，并了解你的身体系统是否需要升级。如果你不确定如何正确地做到这一点，请参阅《更瘦更强壮》一书中名为“追踪进度的正确和错误方法”的章节。

Similarly, by tracking your workouts and body measurements, you can assess the changes occurring in your whole-body strength and muscle (stocks) and know whether your system needs upgrading. If you’re not sure how to do this properly, refer to the chapter in Bigger Leaner Stronger titled “The Right and Wrong Ways to Track Your Progress.”

任何目标和系统都一样。良好系统的一条基本规则是，你应该始终追踪某些事物，理想情况下，追踪那些最能衡量功能或目的实现程度的事物。

The same goes for any goal and system. A cardinal rule of good systems is you should always track something, and ideally, the thing that best measures the fulfillment of the function or purpose.

这可能很困难，因为有时最重要的事情并不容易量化。如果一个系统的目的是提升你的幸福感，那么这比提高你的高尔夫球技更难衡量。

This can be difficult, because what matters most sometimes isn’t easy to quantify. If the purpose of a system is to increase your happiness, that’s harder to measure than let’s say, improving your golf game.

但这并不意味着做不到。例如，“牛津幸福问卷”是一个全面且基于证据的测试，可以帮助你量化你的主观幸福感。截至撰写本文时，你可以免费在线参加。

That doesn’t mean it can’t be done, however. For example, “The Oxford Happiness Questionnaire” is a comprehensive and evidence-based quiz that can help you quantify your subjective sense of wellbeing. As of this writing, you can take it online for free.

无论做什么，都不要落入这样的陷阱：为容易衡量而非重要的事情设定目标。我们的文化沉迷于数字，最关注的是那些可以清晰定义和计算的事情，而忽略了那些无法定义和计算的事情，比如定性方面。但有时，应该关注的是质量，而不是数量。

Whatever you do, don’t fall into the trap of setting goals around things that are easy to measure instead of important. Our culture is obsessed with numbers and pays the most attention to whatever can be clearly defined and counted, and it disregards what can’t, like qualitative aspects. Sometimes quality should be the focus, though, not quantity.

仪式化和习惯的力量

Ritualization and the Power of Habit

如果回顾一下过去十年最常见的新年决心，你会发现大多数人都在为同样的事情而苦苦挣扎。

If you review the most common New Year’s resolutions of the last decade, you’ll find most people are struggling with the same things.

年复一年，数以百万计的人决心改善自己的健康状况（吃得更好、减肥、多锻炼）、存更多钱、多读书，但却一次又一次地未能实现目标。

Year after year, millions of people resolve to improve their health (eat better, lose weight, exercise more), save more money, and read more, only to fall well short of the mark again and again.

从系统理论的角度来看，这些目标都不算什么特别复杂的任务。此外，由于关于如何实现这些目标的大量高质量信息唾手可得，它们几乎不需要任何创造力。那么，这些雄心壮志为何如此棘手呢？

When viewed through the lens of systems theory, none of these goals should strike us as particularly complex undertakings. Moreover, thanks to the staggering amount of high-quality information available on how to do any of these things, they require little in the way of creativity, either. So why are these ambitions so thorny?

一个主要原因是，产生这些行为的系统通常要求人们大幅偏离习惯性的行为模式。我们都知道，停止做不该做的事情，开始做应该做的事情是多么困难。

One primary reason is the systems that produce them usually demand major deviations from habitual behavior patterns. And all of us know how difficult it can be to stop doing the things we shouldn’t be doing and start doing the things we should.

新的惯例（系统）需要进行如此大的改变，以至于它们往往缺乏弹性，或者在不断变化的环境中生存或持续的能力。

The new routines (systems) require such large changes that they often lack resilience, or the ability to survive or persist in an ever-changing environment.

要摆脱熟悉环境的引力，需要巨大的推力。一旦摆脱，我们很容易因为压力、诱惑或不适而再次陷入其中。因此，我们越能养成正确的习惯，避免错误的习惯，我们的系统就能运转得越好。

It can take a tremendous amount of thrust to escape the gravity well of what’s familiar, and once we have, it can be easy to fall back into it due to stress, temptation, or malaise. Thus, the better we can ingrain the right habits and avoid the wrong ones, the better our systems will operate.

查尔斯·都希格 (Charles Duhigg) 在其 2012 年畅销书《习惯的力量》中对此进行了如下解释：

Here’s how Charles Duhigg explains it in his blockbuster 2012 book The Power of Habit:

习惯强大而微妙。它们可能在我们意识之外形成，也可能源于我们刻意的行为。习惯常常在我们不经意间形成，但只要调整其各个部分，就能重塑。它们对我们生活的塑造远超我们的认知——事实上，它们如此强大，以至于我们的大脑会不顾一切地依附于它们。

Habits are powerful, but delicate. They can emerge outside our consciousness or from deliberate action. Habits often occur without our permission, but can be reshaped by fiddling with their parts. They shape our lives far more than we realize—they are so strong, in fact, that they cause our brains to cling to them desperately.

事实上，根据杜克大学科学家的研究，习惯决定了我们日常行为的40%。从生物学角度来看，这是有道理的。通过“习惯化”活动，我们的大脑可以节省能量，更有效地执行常见任务。

Indeed, according to research conducted by scientists at Duke University, habits dictate as much as 40 percent of our daily actions. Biologically, this makes sense. By “habitualizing” activities, our brain can conserve energy and perform common tasks more efficiently.

那么，我们如何才能更好地运用习惯的力量，增强我们自身系统的韧性，从而实现积极的改变呢？以下三种策略可以提供帮助：

So, how can we get better at wielding the power of habit and increase the resilience of our systems for positive change? The following three strategies can help:

1. 从简单、小事做起
1. Start easy and small
2. 逐步改善
3. Improve gradually
4. 预期失败
5. Expect failure

让我们逐一讨论一下。

Let’s discuss each.

1.从简单、小事做起

1. Start Easy and Small

养成和打破习惯的关键在于持之以恒。你做或不做的事情越多，就越容易坚持或不去做。

For building and breaking habits, consistency is the name of the game. The more often you do or don’t do things, the easier it becomes to continue doing or not doing them.

因此，当你开始任何新的尝试时，应该避免过度扩张。相反，应该从简单、微小的事情开始，这样你才能拒绝。

Therefore, you should avoid overreaching when you begin any new endeavor. Instead, start with something so easy and small you can’t say no.

想要更多更好的睡眠？那就从每晚比平时早睡十五分钟开始。想要更健康的饮食？那就从每周多吃一顿健康餐开始。想要增加你的净资产？那就从每周多存1%的收入开始。

Want to get more and better sleep? Start with going to bed fifteen minutes earlier than usual each night. Want to eat a healthier diet? Start with eating one additional healthy meal per week. Want to increase your net worth? Start with saving just 1 percent more of your income each week.

记住，一开始的目标是行动起来，而不是彻底的改变。改变需要通过持续不懈的努力来实现。

Remember in the beginning, the goal is getting in motion, not a radical transformation. That comes later, through consistent and enduring effort.

2. 逐步改进

2. Improve Gradually

一旦简单的习惯扎根，你就可以通过增加难度或复杂性来强化它。

Once an easy, simple habit has taken root, you can enhance it by adding difficulty or complexity.

不过，不要急于求成，以免适得其反。要有耐心，努力实现循序渐进的小进步，这些进步本身看似微不足道，但随着时间的推移，它们可能会带来显著的变化。

Don’t try to do too much too fast, though, lest you trip yourself up. Be patient and strive for small, incremental improvements that in and of themselves seem almost trivial, but that can amount to significant changes over time.

想想看：如果你每天只提高1%，坚持一年，那么无论什么，它都会比刚开始时好近38倍。每天只提高1%，坚持一个月，就能带来135%的进步。这就是复利的力量在我们生活中的应用，也解释了为什么定期对习惯进行细微的改进是迈向卓越成果的必经之路。

Think of it this way: If you were to improve something, anything, by just 1 percent per day for a year, it would be nearly 38 times better than when you started. Just 1 percent better per day for a month yields a 135 percent improvement. This is the power of compound interest applied to our lives and explains why making regular small refinements to our habits is a surefire path to stellar outcomes.

让我们再来看看上面提到的提前15分钟睡觉的习惯。一旦养成这个习惯，你可以通过把睡觉时间提前15分钟，以及比平时提前15分钟结束屏幕接触来增加难度和复杂性。

Let’s take another look at the habit of going to bed fifteen minutes earlier mentioned above. Once that’s on automatic, you could increase the difficulty and complexity by pushing your bedtime forward another fifteen minutes and ending screen exposure fifteen minutes earlier than usual.

通过重复这种适应条件的过程，然后增加难度或复杂性，您可以建立一个强大的系统来获得充分的休息。

By repeating this process of acclimating to conditions and then adding difficulty or complexity, you can put a powerful system in place for being well rested.

为了吃得更健康，您可以增加每周健康餐的次数，减少糖的摄入量，开始服用高质量的复合维生素补充剂等等。

For the purpose of eating a healthier diet, you could increase the number of healthy meals per week, have fewer servings of sugar, start taking a high-quality multivitamin supplement, and so on.

至于如何增加你的净资产，你可以开始把部分储蓄转入退休账户，然后增加缴款额。之后，你就可以开始建立购房基金了。

And as for increasing your net worth, you could start diverting some of your savings to a retirement account and then raise contributions. Then you could begin building a fund for buying a home.

你明白了。

You get the idea.

许多人将成功视为独立事件——如同飓风引发的洪水般逐渐显现。然而，事实几乎从来不是如此。相反，大多数胜利是缓慢而稳定地积累边际进步的自然而必然的结果，如同雨滴滴入水库，最终溢出。

Many people view successes as distinct events—as things that materialize, like flash floods unleashed by hurricanes. This is almost never the case. Instead, most wins are the natural and inevitable result of the slow and steady accumulation of marginal progress—the raindrops that trickle into the reservoir until it overflows.

3. 预料到失败

3. Expect Failure

丹·约翰 (Dan John) 是一位作家，同时也是创纪录的力量与体能教练，他经常告诉他的新运动员，他们“还不够好，不值得失望”。

Dan John, an author and record-holding strength and conditioning coach, often tells his new athletes they’re “not good enough to be disappointed.”

这句话适用于任何开始新事物和挑战的人。有什么好失望的呢？是因为我们没能立即取得突破吗？是因为我们和其他人犯了同样的错误吗？

This goes for anyone starting anything new and challenging. What is there to be disappointed about? That we didn’t experience immediate breakthroughs? That we made the same mistakes as everyone else?

我们不应该期待完美，当我们无法达到完美标准时，就责骂自己软弱、愚蠢或不熟练，而应该放松一下自己，集中精力重新回到目标上。

Instead of expecting perfection and scolding ourselves as soft, stupid, or unskilled when we can’t live up to that standard, we should cut ourselves some slack and focus our energies on getting back on target again.

我们还没有资格感到失望，所以为什么要操之过急呢？

We haven’t earned the right to be disappointed yet, so why jump the gun?

事实上，尝试失败并不意味着我们失败了。这让我们变得正常。每个系统都有其缺陷和挑战。更重要的是你如何反弹并恢复正常。

The fact is failing in an attempt doesn’t make us a failure. It makes us normal. Every system has its flaws and challenges. What matters more is how you rebound and resume normalcy.

如果您正在阅读这本书，我认为可以合理地假设您想要变得更好，而不仅仅是在健身房。

If you’re reading this book, I think it’s fair to assume that you want to get better, and not just in the gym.

您可能还意识到，您必须改变自己的生活才能进步——做同样的事情并不能让您达到想要的目标。

You probably also realize you must change your life to improve—that doing the same things you’ve been doing won’t get you to where you want to be.

这不仅要求你成为一名优秀的员工，你还必须成为一名优秀的设计师。你需要更好的系统，将你的精力和努力转化为更好的成果。

This requires you to be more than a good worker—you must be a good designer as well. You’ll need better systems that can transform your energy and effort into better outcomes.

至于你的健身，这意味着更好的节食、训练和补充方法——所有这些都将在本书中讨论。不过，首先，让我们来谈谈一个经常被忽视的系统，它极大地影响着我们在厨房和健身房实现目标的能力：我们的环境。

As for your fitness, that means better methods of dieting, training, and supplementing—all things we’ll discuss in this book. First, however, let’s address an often overlooked system that greatly influences our ability to implement our intentions in the kitchen and gym: our environment.

关键要点

Key Takeaways

• 我们并非达到了雄心壮志所能达到的高度，而是达到了我们能力所及的高度。换句话说，我们在任何领域、任何活动或任何努力中，凭借现有的心态、知识和技能，只能取得有限的进展。
• We don’t rise to the level of our ambitions but to our incompetence. In other words, we can only get so far in any area, activity, or endeavor with the mindset, knowledge, and skills that we have.
• 虽然制定目标是成功生活的一个重要方面，但有效的系统才是取得成就的关键。
• While formulating goals is an important aspect of successful living, effective systems are what produce achievements.
• 建立更好系统的两种最有效方法是量化和仪式化。
• Two of the most effective ways to make better systems are quantification and ritualization.
• 量化是指衡量和关注重要的事情，仪式化是指养成和保持正确的习惯。
• Quantification refers to measuring and paying attention to things that are important, and ritualization to developing and maintaining the right habits.
• 通过跟踪您的锻炼和身体测量，您可以评估全身力量和肌肉发生的变化，并了解您的系统是否需要升级。
• By tracking your workouts and body measurements, you can assess the changes occurring in your whole-body strength and muscle and know whether your system needs upgrading.
• 习惯决定了我们日常行为的40%。通过“习惯化”活动，我们的大脑可以节省能量，更有效地执行常见任务。
• Habits dictate as much as 40 percent of our daily actions. By “habitualizing” activities, our brain can conserve energy and perform common tasks more efficiently.
• 您可以从简单、小事做起，逐步改进，并预料到会失败，从而提高养成新习惯的能力并增强系统的弹性。
• You can improve your ability to form new habits and increase the resilience of your systems by starting easy and small, improving gradually, and expecting failure.

第五章：

如何优化你的环境，从而减少对意志力的需求

Chapter 5:

How to Optimize Your Environment So You Need Less Willpower

告诉我一个不是奴隶的人！有人是欲望的奴隶，有人是贪婪的奴隶，有人是野心的奴隶，而所有人都是恐惧的奴隶。

Show me a man who is not a slave! One is a slave to lust, another to greed, another to ambition, and all men are slaves to fear.

—塞内加

—SENECA

大多数人都知道什么对他们有益，什么对他们无益。

Most people know what’s good for them and what’s not.

我们大多数人都知道，我们应该健康饮食、锻炼身体、少喝酒、戒烟，少花点时间在社交媒体和电视机前。

Most of us know that we should eat well, exercise, drink less alcohol, stop smoking, and spend less time on social media and in front of the television.

我们大多数人也曾尝试运用我们所知道的知识但却失败了，只能重新回到旧的、不正常的方式。

Most of us have also tried to apply what we know and failed, only to fall back into our old, dysfunctional ways.

如果你像我一样，你会把自己的一些失败归咎于缺乏意志力、自控力或毅力。这些因素固然重要，但它们很少是唯一的罪魁祸首。

If you’re like me, you’ve chalked up some of your failures to a lack of willpower, self-control, or grit. Those things matter, but they’re rarely the only culprit.

我们很少有人能意识到，有些东西的影响远比我们意识到的要大，也比改变性格要容易得多。有些东西无时无刻不在影响着我们的想法、感受和行动。

What few of us spot is something far more influential than we realize, and far simpler to change than our personalities. Something inescapable that pushes and pulls at our ideas, feelings, and actions, every minute of every day.

我们的环境。

Our environment.

这只看不见的手塑造了我们的态度、决定、习惯，并随着时间的推移塑造了我们的生活，并引导我们继续做同样不想要的行为。

This invisible hand molds our attitudes, decisions, habits, and over time, our life, and sways us to continue in the same unwanted behaviors.

这就是为什么组织你的环境来支持你的价值观和目标是增加你体现和实现它们的机会的最简单和最有效的方法之一。

This is why organizing your environment to support your values and goals constitutes one of the simplest and most powerful ways to increase your chances of embodying and realizing them.

不相信我？

Don’t believe me?

为了了解环境的惊人力量，让我们首先回顾一下哥伦比亚大学的科学家进行的一项按国家分析器官捐献者的研究。3

To understand the surprising power of the environment, let’s start by reviewing a study conducted by scientists at Columbia University that analyzed organ donors by country.3

他们发现，世界各地的捐献率各不相同，丹麦和德国等国的捐献率分别低至4%和12%，而法国和波兰等国则接近满分，分别为99.91%和99.5%。更令人费解的是，在文化同质化程度较高的国家，例如丹麦（4%）、瑞典（85.9%）、德国（12%）和奥地利（99.98%），其捐献率也同样高。

They found that donation rates differed around the world, with countries like Denmark and Germany as low as 4 and 12 percent and others like France and Poland with near-perfect scores of 99.91 and 99.5 percent. Even more puzzling were the rates of culturally homogeneous states like Denmark (4 percent) and Sweden (85.9 percent), and Germany (12 percent) and Austria (99.98 percent).

如果不是因为地理、文化或社会层面的重大差异，又该如何解释这一现象呢？事实上，这些巨大的差异源于最普通的事情：招募捐献者所使用的表格。

If not for meaningful geographical, cultural, or social differences, what could explain this? As it happens, the extraordinary discrepancies stemmed from the most ordinary of things: the forms used to recruit donors.

在器官捐献率低的国家，表格上会写这样一行：“如果您想成为器官捐献者，请在此处打勾。” 换句话说，您必须自愿参加该项目。然而，在器官捐献率高的国家，表格上会写这样一行：“如果您不想成为器官捐献者，请在此处打勾。” 也就是说，您必须拒绝该项目。

In the low-donation countries, the forms contained this line: “If you want to be an organ donor, check here.” In other words, you had to volunteer for the program. In the high-donation countries, however, the forms read like this: “If you don’t want to be an organ donor, check here.” That is, you had to decline the program.

想一想。你被问到问题的方式，可能会影响你对一些非常私人的事情的决定，比如你死后如何处理遗体。想象一下，政客们为了提高器官捐献率，会投入多少时间、金钱和精力，通过教育、激励甚至强制手段，而实际上，他们只需要在一份乏味的政府表格上修改一行文字，就能让民众几乎完全遵守规定。

Think about that for a second. The way you’re asked a question can dictate your decision on something as personal as what to do with your body when you die. Imagine how much time, money, and effort politicians might spend trying to increase organ donation rates with education, incentives, or even coercion, when all they need to do to reach nearly perfect compliance is change a single line of text in a humdrum government form.

该论文的研究人员对人类心理学得出了以下结论，这也适用于我们的环境如何影响我们的生活：“在大多数情况下，大多数人都会选择他们被指定的默认选项。”

The researchers of that paper concluded the following about human psychology, which also applies to how our environments inform our lives: “In most cases, the majority of people choose the default option to which they were assigned.”

换句话说，我们大多数人都会顺应周围人和事物的设计和流动——那些最省力的路径。如果表格上的某个选项没有勾选，我们就会置之不理。如果高速公路上的车道上停满了汽车，我们就会加入其中。如果我们在厨房里摆放水果而不是垃圾食品，我们就会吃更多的水果。

Put differently, most of us go along with the design and flow of the people and things that surround us—the paths of least effort. If a box on a form is unchecked, we’ll leave it unchecked. If cars are lining up in a lane on the highway, we’ll join them. If we display fruit in our kitchen instead of junk food, we’ll eat more fruit.

这并不令人震惊，但令我惊讶的是，我们生活的许多方面几乎都是在环境提供的大量线索的引导下自动运行的。

This isn’t shocking, but what came as a surprise to me is just how many aspects of our lives run on near autopilot, guided by the scores of cues provided by our environment.

例如，研究表明，餐厅菜单上的高价主菜会诱使我们点更昂贵的菜品。4 在超市，我们更有可能购买与眼睛齐平的东西，而向男性展示身着比基尼的女性照片会让他们做出更冲动的行为。5正在节食的人会跳过菜单上的“奶昔”并拒绝结账处的“糖果”，但却不会犹豫喝“冰沙”或吃“水果糖”。6

For instance, studies show that high-priced entrées on restaurant menus lure us into ordering more expensive items.4 At the supermarket, we’re more likely to buy things at eye level, and showing men pictures of bikini-clad women makes them act more impulsively.5 People who are dieting will skip a “milkshake” on a menu and turn down “candy chews” in the checkout aisle, but have no qualms about drinking a “smoothie” or eating “fruit chews.”6

是不是很奇怪？同样令人惊讶的是，我们环境中的许多元素都经过精心和科学的设计，以引发我们期望的反应——而这些反应很少能给我们带来好处。

Curious, isn’t it? Also surprising is how many elements of our environment have been carefully and scientifically engineered to elicit desired responses—responses that rarely benefit us.

理查德·塞勒和卡斯·桑斯坦在他们2009年的畅销书《助推》（Nudge）中将此称为“选择架构”，他们认为，像企业和政府这样的强大组织能够——也应该——帮助创造一种环境，促使我们倾向于对个人和社会负责的行为。如果你愿意，可以称之为“软家长制”。

In their bestselling 2009 book Nudge, Richard Thaler and Cass Sunstein referred to this as “choice architecture,” and they believe powerful organizations like corporations and governments can—and should—help create environments that incline us toward personally and socially responsible behaviors. A “soft paternalism,” if you will.

我说，为什么要等别人来做呢？为什么不把我们自己的环境设计成一个个人项目，这样它们就能引导我们走向我们渴望的特定结果呢？为什么不预先为自己安排更好的默认选择，这样即使在自动驾驶状态下，我们也能更好地保持航向？

I say, why wait for someone else to do it? Why not design our own environments as a personal project, so they nudge us toward the specific outcomes we desire? Why not prearrange better default choices for ourselves, so we can better stay on course, even when we’re cruising on autopilot?

首先思考如何改变你的环境，让好习惯更容易养成，坏习惯更难延续。一个简单的方法是从前者中移除一些步骤，并将它们添加到后者中。

Start by thinking about how you can change your environment to make good habits easier to adopt and bad habits harder to continue. A simple way to do this is to remove steps from the former and add them to the latter.

例如，如果你想吃更有营养的食物，就把它们放在冰箱、厨房和食品储藏室的显眼位置。这样当你饿的时候更容易拿到它们。如果你想少吃垃圾食品，就把它们藏在一个你不常打开的柜子里，这样就更难拿到了。

For example, if you’d like to eat more nutritious foods, place them front and center in your refrigerator, kitchen, and pantry. This makes them easier to grab when you’re hungry. And if you’d like to eat less junk food, tuck it away in a cabinet you don’t open, making it harder to access.

如果您想更好地进行早晨锻炼，请在前一天晚上将衣服准备好，消除可能阻止您离开温暖的床的障碍。

If you’d like to get better about doing your morning workouts, set your clothes out the night before, removing an obstacle that might dissuade you from leaving the warm embrace of your bed.

如果你想多喝水，就把水瓶放在办公桌上，而不是苏打水，每次喝完就往里面灌。但如果你想喝苏打水，你就得去厨房或自动售货机了。

If you’d like to drink more water, keep a water bottle at your desk at work instead of soda, and fill it up every time it’s empty. But if you want soda, you have to go to the kitchen or vending machine.

这里有无穷无尽的选择。你只需要集思广益，想办法让你想做的事情更直观、更便捷，同时让你想停止的事情更轻松。

The options here are endless. All you have to do is brainstorm ways to make whatever you want to do more visible and convenient and the things you want to stop less so.

如果你花时间这样做——在你的环境中散布一些能引导积极行为的线索，并消除破坏性行为——你可能会惊讶地发现改变你的生活变得多么容易。

If you take the time to do this—to sprinkle your environment with cues that lead to positive behaviors and remove their destructive counterparts—it might surprise you how much easier it is to change your life.

还要记住，在这段充满力量、带来蜕变，偶尔也充满痛苦的健身之旅中，你会遇到很多人，他们会告诉你很多事情。事实上，这些肉体机器人会给你很多建议，如果你把它们都写在纸上，你一个人就能毁掉世界上的大片森林。

Remember too that throughout this powerful, transformative, and occasionally miserable fitness journey, you’ll meet many people who’ll tell you many things. In fact, these fleshy automatons will have so much advice that if you scribbled it all down on pieces of paper, you’d singlehandedly decimate entire swaths of the world’s forests.

保持警惕，竖起耳朵，但不要让他们的阴谋诡计使你偏离目标。

Keep your eyes and ears open, but don’t let their moonshine move you off target.

他们会说“你不应该这样做”，并列举一系列理由来解释为什么这样做行不通，为什么你应该把时间和精力花在其他地方，以及为什么如果你继续这样做你会后悔。

“You shouldn’t do that,” they’ll say, wheeling out a litany of reasons why it won’t work out, why you should put time and effort elsewhere, and why you’ll regret it if you keep going.

然后你会说，“不管怎样，我还是会这么做。”

And then you’ll say, “Screw it, I’m doing it anyway.”

“不管怎样，我每天都会早起一小时，然后锻炼身体。”

“Screw it, I’ll wake up an hour early and get in my workouts every day.”

“不管了，我会遵循几个月的正确饮食计划。”

“Screw it, I’ll follow a proper meal plan for a couple of months.”

“不管怎样，我会少喝酒，少吃垃圾食品。”

“Screw it, I’ll drink less alcohol and eat less junk food.”

你可能也会感到焦虑。不确定。甚至害怕。这一切都很正常。还记得你第一次骑自行车吗？这次也一样。

You might be anxious, too. Uncertain. Afraid, even. All that is normal. Remember the first time you rode a bike? This is no different.

通过努力工作，你就能摆脱所有头脑中的杂念。你付出努力，你就会变得更好。你变得更好，你就会建立自信。你建立了自信，你就会想要做得更多。这是一个良性循环。

You move past all the head trash by getting to work. You put in effort, and you get better. You get better, and you build confidence. You build confidence, and you want to do more. It’s a virtuous cycle.

恐惧和怀疑的鬼怪总是会在你的脑海中徘徊，有时甚至比其他鬼怪更吵闹，这没关系。有些鬼怪甚至是好的；它让你继续前进，继续工作，继续努力。它提醒你，出路永远是通往成功的路。

The hobgoblins of fear and doubt will always hop around in your mind, sometimes more noisily than others, and that’s okay. Some of it’s even good; it keeps you moving, doing, working. It reminds you that the way out is always the way through.

只要你坚持不懈，你所能取得的成就将会令人惊叹，所以要放长远考虑。不要高估你一年能做到什么，也不要低估你十年能做到什么。

And it’s striking what you can accomplish if you just don’t stop, so think long term. Don’t overestimate what you can do in one year and underestimate what you can do in ten.

无论我们如何努力增强和发展我们的意志力和自制力，我们在阻碍积极习惯、鼓励有害习惯的环境中度过的时间越多，我们成功的可能性就越小。

No matter how much we try to strengthen and develop our willpower and self-control, the more time we spend in environments that discourage positive habits and encourage harmful ones, the less likely we are to flourish.

然而，如果我们大部分时间都处于促使我们做自己想做的事情并放弃那些我们不想做的事情的环境中，那么按照我们的最佳意图行事就会变得容易得多。

If we spend most of our time in environments that prompt us to do things we want to do and abstain from those we don’t, however, acting on our best intentions becomes a lot easier.

为了体验一下，请写下三件你想开始或停止的事情，比如少喝酒、多锻炼，或者早上准时去健身房。接下来，写下三种你可以调整环境的方法，以促进你想做的事情，并抑制你不想做的事情。

To get a taste of this, write three things you want to start or stop doing, like drinking less alcohol, exercising more often, or getting into the gym on time in the morning. Next, write three ways you can adjust your environment(s) to help facilitate the things you want to do and curb the things you don’t.

比如，假设你每天都有规律地锻炼，想以20分钟的步行来开启新的一天。你可以对你的环境做哪些简单的改变来让这更容易实现呢？

For instance, with exercising on a regular schedule, let’s say you want to start your days with a twenty-minute walk. What simple changes could you make to your environment to make this easier?

这里有一些想法……

Here are some ideas …

• 将您的步行鞋和耳机放在卧室门前或车内，这样您在散步时就可以看到它们（例如清晨或下班后）。
• Put your walking shoes and headphones in front of your bedroom door or in your car, so you see them when it comes time to walk (early morning or after work, for instance).
• 找一个播客或有声读物，这样你在散步时就有其他值得期待的东西了。
• Find a podcast or audiobook so you have something else to look forward to while walking.
• 下班后直接去公园散步，然后再回家。
• Go straight to the park after work and do your walk before going home.

任何这些事情都可以帮助养成习惯并成为你生活中自动的、不可分割的一部分。

Any of these things could help make the habit stick and become an automatic, integrated part of your life.

让我们看看晚餐少吃点。你可以……

Let’s look at eating less at dinner. You could …

将食物装盘，并在食用前将剩余食物放入冰箱。

Plate your meal and pack away the leftovers in the fridge before you eat.

吃完您想要吃的食物量后，带您的狗去散步。

Take your dog on a walk after eating the amount of food you intend to eat.

吃完规定量后刷牙。

Brush your teeth after eating the intended amount.

这些方法会很有效，因为它们使得继续进食变得更加困难或不可能。

These would work well because they make it harder or impossible to keep eating.

对于早晨锻炼的准时性，你可以……

And for morning workout punctuality, you could …

• 比平时早三十分钟睡觉，这样早上起来会更容易。
• Go to bed thirty minutes earlier than usual, so you have an easier time waking up in the morning.
• 前一天晚上准备好锻炼前的餐食，这样早上只需吃完然后去健身房即可。
• Prepare your pre-workout meal the night before, so all you have to do in the morning is eat it and head to the gym.
• 设置两个闹钟，这样您就可以暂停一个闹钟，但仍然可以及时起床锻炼。
• Set two alarms so you can snooze one and still get up in time to work out.

这些事情看似微不足道，但不要低估它们的有效性。摒弃所有你可能试图找的借口，而不是采取行动，就能成倍地提高你坚持下去的机会。有时候，像摆放运动服这样微不足道的小事，就可能决定你是起床去健身房，还是多睡一两个小时。

These things may seem trivial, but don’t discount their effectiveness. By removing all excuses you might try to find or make instead of acting, you can multiply your chances of following through. Sometimes, something very minor like setting out your workout clothes can be the difference between getting out of bed and into the gym, or sleeping another hour or two.

再举个例子：很多人想少喝咖啡因，多喝水。这里你可以……

Another example: Many people want to drink less caffeine and more water. Here you could …

• 缩小你的咖啡杯尺寸，这样你就需要多拿一些来续杯。
• Downsize your coffee mug so you have to get up more for refills.
• 早上煮一小壶咖啡。
• Make a smaller pot of coffee in the morning.
• 喝咖啡之前，请确保至少喝两升水。
• Make sure you drink at least two liters of water before you drink coffee.

那么，午餐吃沙拉而不是外卖怎么样？以下是一些建议：

And what about eating a salad for lunch instead of takeout? Some ideas:

• 找到一些你喜欢的沙拉食谱，这样你就可以每天享受吃沙拉的乐趣了。
• Find some salad recipes you like, so you can enjoy eating them every day.
• 一次性准备好一周所需的食材——周日是最佳时间——这样你就不必每天都切生菜和蔬菜了。
• Prepare the ingredients for the week in one go—Sundays are good for this—so you don’t have to chop lettuce and vegetables every day.
• 晚上准备好沙拉（不加调料）并将它们放在冰箱里，这样早上就可以直接吃。
• Prepare the salads at night (sans dressing) and place them in the fridge, so you can just grab them in the morning and go.

最后举一个例子，只是为了确保这一点非常清楚：“我希望每晚多睡三十分钟。”

One final case, just to make sure this is crystal clear: “I want to get thirty minutes more sleep every night.”

• 把电视从卧室里搬走，这样你就不会因为看电视而影响睡眠，也能养成更好的睡眠习惯。（睡眠科学家说，我们应该把卧室用来睡觉和做爱，而不是其他用途。）
• Remove the TV from the bedroom, so you’re not tempted to watch it instead of sleep, and so you can develop better sleep hygiene. (Sleep scientists say we should use the bedroom for sleeping and sex, and nothing else.)
• 使用 Cold Turkey 之类的软件在睡前一小时阻止访问您喜欢的网站，如果您想优化睡眠，则应该在睡前一小时避免接触屏幕。
• Use software like Cold Turkey to block access to your favorite websites an hour before bedtime, which is when you should avoid screens if you want to optimize your sleep.
• 在手机上设置闹钟，提醒您何时准备睡觉。
• Set an alarm on your phone to remind you when it’s time to get ready for bed.

以下是我要表达的意思：

Here’s what I’m getting at:

我们不需要让我们的健康和健身变得比现在更难、更复杂，通过对我们的环境做出微小的、几乎难以察觉的改变，我们可以大大增加成功的机会。

We don‘t need to make our health and fitness harder and more complex than they already are, and by making small, almost imperceptible changes to our environments, we can greatly increase our chances of success.

记住——每一天都不是新的一天。随着时间的推移，我们的生活就像雕塑一样，由我们的习惯和惯例一点一点雕琢而成。正因如此，我们要去哪里远比我们身在何处重要。

Remember—every day is not a new day. Over time, our lives take shape like a sculpture, carved by our habits and routines, one strike of the chisel at a time, and because of this, where we are is far less important than where we’re going.

然而，无论我们多么努力地设计我们的环境和保持我们的习惯，我们都会因为工作、家庭、痛苦、伤害以及生活中遇到的所有其他意外而经历困难和挫折。

No matter how diligent we are in designing our environments and preserving our habits, however, we’ll experience hardship and setbacks because of work, family, pain, injury, and every other curveball life can throw at us.

我们如何才能成功应对这些经历？如何才能培养坚韧的身心，让我们渡过最艰难的时期？继续阅读，找出答案。

How can we navigate these experiences successfully? How can we cultivate a toughness of mind, body, and spirit that’ll see us through even the roughest periods? Keep reading to find out.

关键要点

Key Takeaways

• 组织您的环境来支持您的价值观和目标是增加体现和实现这些价值观和目标的机会的最简单和最有效的方法之一。
• Organizing your environment to support your values and goals constitutes one of the simplest and most powerful ways to increase your chances of embodying and realizing them.
• 首先思考如何改变你的环境，让好习惯更容易养成，坏习惯更难延续。一个简单的方法是从前者中移除一些步骤，并将它们添加到后者中。
• Start by thinking about how you can change your environment to make good habits easier to adopt and bad habits harder to continue. A simple way to do this is to remove steps from the former and add them to the latter.
• 只要你坚持不懈，你所能取得的成就将会令人惊叹，所以要放长远考虑。不要高估你一年能做到的事，也不要低估你十年能做到的事。
• It’s striking what you can accomplish if you just don’t stop, so think long term. Don’t overestimate what you can do in one year and underestimate what you can do in ten.

第六章：

坚韧的真正秘诀

Chapter 6:

The Real Secret to Toughness

每个正常人有时都会忍不住吐口水在手上，举起黑旗，开始割喉。​​​​​​​​​​​

Every normal man must be tempted, at times, to spit on his hands, hoist the black flag, and begin slitting throats.

—HL 门肯

—H.L. MENCKEN

1916 年初，第一次世界大战已经持续了近两年。

It’s early 1916, and World War I has been raging for nearly two years.

这是一场史无前例的大灾变。工业和军事技术的进步，以及堑壕战的恐怖，造成了前所未有的屠杀和破坏——数百万人丧生，每天还有数千人死于化学品、火灾、炮弹、子弹、炸弹、饥荒和疾病。

This is a cataclysm unlike any other in history. The advances of industrial and military technologies and the horrors of trench warfare are producing unprecedented levels of carnage and destruction—millions are dead and thousands are dying every day from chemicals, fire, shells, bullets, bombs, famine, and disease.

前线的士兵、医护人员和护士周围，到处都是腐烂的尸体和大块腐肉。夜里，他们伴着机枪、迫击炮和火炮的轰鸣声入睡，周围散落着死去的战友。

Troops, medics, and nurses on the front lines are surrounded by piles of decaying corpses and chunks of rotting flesh. At night, they sleep to a symphony of machine guns, mortars, and artillery with their dead comrades strewn around them.

还有到处都是老鼠。这些老鼠吃饱了，长得跟猫一样大，会传播带有疾病的跳蚤和虱子，如果受伤的人无法自卫，它们会吃掉他。

And then there are the rats swarming everywhere. Well-fed rats that grow as large as cats, that spread disease-ridden fleas and lice, that can eat a wounded man if he can’t defend himself.

在这种条件下，你怎么能保持弹珠平衡，更遑论保持士气了？还有什么能维持你的理智，更遑论你的精神了？

How can you maintain your marbles under such conditions, let alone your morale? What can sustain your sanity, let alone your spirit?

对很多人来说，幽默是唯一的答案——它如同步枪或刺刀般必不可少，是他们最后的心理防线。通过嘲笑他们最恐惧的东西，并向死神竖起两根中指，普通人找到了承受非凡苦难的方法。

For many, humor is the only answer—the armament as essential as their rifles or bayonets, their last psychological defense. By laughing at what they fear most and raising two middle fingers to the Grim Reaper, ordinary people find a way to endure extraordinary hardships.

飞行员开玩笑说要加入“嘶嘶声旅”，士兵们向德国机枪前进时像羊一样咩咩叫，双方的战士都给炮弹起了可爱的绰号，比如“煮锅”、“蓝黄瓜”和“杰克约翰逊”。

Pilots joke about joining the “sizzle brigade,” soldiers bleat like sheep as they march toward German machine guns, and fighters on both sides give shells cutesy nicknames like “cook pots,” “blue cucumbers,” and “Jack Johnsons.”

“我们在这里，因为我们在这里，因为我们在这里，因为我们在这里。”这首歌每天都在唱。战壕报纸既嘲讽敌人，也嘲讽己方军官、政客和后方宣传。

“We’re here because we’re here because we’re here because we’re here” goes the song sung every day. Trench newspapers mock both the enemy and one’s own officers, politicians, and home front propaganda.

仅仅凭借智慧和漫不经心，怎么能拯救这么多人免于陷入精神错乱的黑暗深渊？当生活变得艰难时，我们又该如何利用这种力量来振奋精神呢？

How could mere wit and insouciance save so many people from a dark descent into derangement? And how can we tap into that power to raise our spirits when the going gets tough?

自有记载以来，几乎所有文化都认识到幽默与健康之间的关系。圣经中就提到了快乐的益处，箴言17:22写道：“喜乐的心乃是良药，忧伤的灵使骨枯干。”古希腊医生建议病人观看喜剧表演，以帮助病人更快康复。早期美洲原住民将笑声作为各种治疗和疗法的辅助手段。

Virtually all cultures, stretching back to the beginning of recorded time, have known of the relationship between humor and health. The benefits of joy appear in the Bible, which states in Proverbs 17:22, “a cheerful heart is good medicine, but a crushed spirit dries up the bones.” Ancient Greek physicians prescribed visits to comedy shows to help patients heal faster. Early Native Americans used laughter as an adjunct to various types of treatment and therapy.

后来，医生发现幽默可以减轻手术的痛苦，促进康复，并治疗抑郁症和其他精神疾病。

In later times, doctors found that humor could distract from the pain of surgery, promote recovery, and treat depression as well as other psychiatric disorders.

然而，直到 1964 年，斯坦福大学心理学教授威廉·F·弗莱博士提出欢乐对身心健康具有巨大的潜力，幽默才被视为一个合法的科学研究领域。

Humor wasn’t considered a legitimate field of scientific study, however, until 1964, when Dr. William F. Fry, a professor of psychology at Stanford University, suggested that mirth had tremendous potential for impacting physical and mental health.

同行们大多对他的论断置之不理，并拒绝了他的资金申请，但弗莱博士却自力更生，继续推进研究。随着时间的推移，他完成了具有里程碑意义的研究，证明了笑声带来的几种类似于运动效果的积极生理机制，包括肌肉激活、心率升高、氧交换增加，以及血管舒张和内啡肽释放。7

His peers mostly ignored his assertions and denied his requests for funding, but Dr. Fry moved forward on his own steam and dime. In time, he produced landmark studies demonstrating several positive physiological mechanisms similar to the effects of exercise associated with laughter, including the activation of muscles, elevation of heart rate, and increase in oxygen exchange, as well as vasodilation and the release of endorphins.7

弗莱博士的发现广为流传，吸引了其他先驱科学家加入，共同研究他现在所说的笑声学（源自希腊语中的“笑声”，gelos），他们共同取得了许多突破。

Word spread of Dr. Fry’s discoveries, which attracted other pioneering scientists to what he was now calling gelotology (from the Greek word for laughter, gelos), and together they produced many breakthroughs.

例如，罗马琳达大学的李伯克博士及其同事进行的研究发现，笑声可以通过降低皮质醇和儿茶酚胺水平来减轻压力的负面影响，并通过增加抗体的产生来增强免疫系统，从而预防疾病和功能障碍。8

For instance, studies conducted by Dr. Lee Berk and colleagues from Loma Linda University found that laughter lessens the negative effects of stress by reducing cortisol and catecholamine levels and boosts the immune system by increasing the production of antibodies, which protect against disease and dysfunction.8

马里兰大学医学中心的科学家最近进行的研究发现，笑可以改善血管健康和血液流动，从而降低患心脏病的风险。9

More recent research conducted by scientists at the University of Maryland Medical Center found that laughter improves blood vessel health and blood flow, which can reduce the risk of heart disease.9

这些发现和其他发现有助于解释为什么笑与显著的健康益处密切相关，包括改善心血管功能、提高疼痛耐受力、减少关节炎症、改善情绪、减轻恐惧感、提高生活质量和幸福感。10

These findings and others help explain why laughter is strongly correlated with significant health benefits, including improved cardiovascular performance, increased pain tolerance, reduced joint inflammation, elevated mood, blunted feelings of fear, and improved quality of life and wellbeing.10

这些只是越来越多的证据表明，快乐是一种强大却常常被忽视的力量，只要我们愿意释放它，它就能立即发挥作用。快乐是一种原始的、本能的、普遍的情感，它能带来积极的感受，并减轻压力的影响。11

These are just a few examples from the growing body of evidence that joy is a powerful, but often overlooked, force immediately available to any of us who wish to uncork it. It’s a primal, instinctive, and universal emotion that creates positive feelings and softens the impact of stress.11

更重要的是，我们不必等待某件事来让我们开心——我们可以“假装开心，直到我们做到”。找到一些可以取笑的东西——任何东西——然后建设性的过程就开始了。

What’s more, we don’t have to wait for something to tickle us—we can “fake it ‘til we make it.” Find something—anything—to laugh at, and the constructive process begins.

在你嘲笑这个想法如此简单之前，请考虑一下：如果在一场难以想象的残酷战争中，前线的士兵可以在他们生存的荒谬中找到喜剧，那么我们也可以。

Before you scoff at the idea that it’s so straightforward, consider this: if soldiers on the battlefront of an unthinkably gruesome war could find comedy in the absurdity of their existence, we can, too.

通过这样做，我们可以远离威胁性环境，以更积极、更有意义、更有利于成长的方式重新评估它们，包括将它们视为挑战而不是威胁，从而缓解压力。12

And by doing this, we can defuse stress by distancing ourselves from threatening circumstances and reappraising them in more positive, meaningful, and growth-oriented ways, including perceiving them as challenging rather than menacing.12

换句话说，你可以利用幽默和笑声来变得更有韧性。无论人生的起伏多么不公平、多么不值得、多么不合理，你越是笑着面对，它们对你的影响就越小。

In other words, you can use humor and laughter to become more resilient. The more you chuckle at the vicissitudes of life, no matter how unfair, undeserved, or unreasonable they may seem, the less sway they have over you.

正如罗马皇帝马可·奥勒留在他的《沉思录》中写道：

As the Roman emperor Marcus Aurelius wrote in his Meditations:

选择不被伤害，你就不会感到伤害。

不感到伤害，你就不会受到伤害。

Choose not to be harmed—and you won’t feel harmed.

Don’t feel harmed—and you haven’t been.

当我第一次读到这句话时，我产生了共鸣，但当我面对极具破坏性的人、行为和力量时，我很难感受到它。

When I first read that line, the message resonated with me, but I struggled to feel it when confronted with highly destructive people, actions, and forces.

例如，前段时间，我向一家前景光明的住宅房地产企业投资了一大笔钱，这家企业是由我家的一位老“朋友”组织的。

For example, some time ago, I invested a significant amount of money in a promising residential real estate venture being organized by a longtime “friend” of my family’s.

从纸面上看，这看起来像是一个本垒打：它拥有优越的地理位置，买家已经在尝试支付定金，银行也已经在排队承销该项目。

On paper, it looked like a home run: it had a prime location, buyers were already trying to put down deposits, and banks were already lining up to underwrite the project.

然而，随着时间的推移，计划不断变化。开发规模越来越大，需要越来越多的资金，据称需要更多的土地、员工、承包商和服务。

As time went on, however, the plans kept changing. The development got bigger and bigger, requiring more and more capital purportedly for more land, staff, contractors, and services.

随着资金需求持续增长，且看不到尽头，投资者之间的疑虑也日益加深。最终，几位投资者提起了诉讼，我们才得知，这其实是个骗局。开发商挪用了大部分筹集到的资金，而且从未打算建造任何东西。

As the financial demands continued to grow with no clear end in sight, so did suspicion among the investors. Eventually, several filed lawsuits, and we all learned the operation was a sham. The developer had embezzled much of the money raised and never intended on building anything.

更糟糕的是，由于我在这个游戏中的参与度相对较低，获得赔偿的可能性很小。更糟糕的是，创始人竟然把我的损失当成附带损害，不屑一顾。“就当这是个教训，别再追逐轻松赚钱了，”他说。

What’s more, because I was a relatively small player in the game, there was little chance I’d receive any restitution. Then, to rub salt in the wound, the founder shrugged my loss off as collateral damage. “Let this be a lesson in chasing after easy money,” he said.

整个惨败让我心痛不已。这个骗子根本不需要我的钱，而且他知道我可以用这笔钱做很多其他有意义的事情。他拿钱只是因为他有这个能力。

The whole fiasco stung. This crook didn’t need my cash and knew there were many other productive and meaningful things I could’ve done with it. He only took the money because he could.

所以我很沮丧。我一方面不想以德报怨，另一方面又不愿正视这些不诚实、蔑视和堕落，更别提经济和情感上的损失了。

And so I was upset. A part of me didn’t want to turn the other cheek. A part of me didn’t want to look past the dishonesty, disdain, and depravity, not to mention the economic and emotional costs.

幸运的是，我有点幽默感，所以最终还是赢了。冷静下来后，我大笑了一场。笑着面对困境，笑着他，也笑着自己。和一个滑稽的寄生虫相处真是太滑稽了。一部纯粹的错误喜剧。

Fortunately for me, I have a funny bone and it won out. After cooling off, I had a good laugh. At the predicament. At him. At myself. What a ridiculous experience with a clownish parasite. A pure comedy of errors.

尽管我“完全有理由”愤怒，但我却感到心碎。而且我不再感到受伤。

Even though I had “every reason” to seethe, I split my sides instead. And I no longer felt harmed.

“所以别人伤害了我？”奥雷利乌斯说。“那是他们的问题。他们的性格和行为跟我不一样。”

“So other people hurt me?” Aurelius said. “That’s their problem. Their character and actions are not mine.”

这就是科学家所说的自我提升幽默的力量——利用幽默来缓解压力，并在逆境中培养乐观的心态。十三

Such is the power of what scientists refer to as self-enhancing humor—using humor to relieve stress and foster a cheerful outlook in the face of adversity.13

所以，即使情况危急，也不要太在意自己或处境。你永远不知道随着时间的推移，你的良好精神和毅力会带来怎样的回报。

So try not to take yourself or your circumstances too seriously, even when the chips are down. You never know how your good spirits and tenacity might pay off as time goes on.

就我而言，损失那笔钱不仅让我学到了关于尽职调查的重要教训，还让我结识了其他几位成功的企业家和投资者，他们后来以各种方式帮助我发展业务。

In my case, losing that money not only taught me important lessons about due diligence, but also allowed me to meet several other successful entrepreneurs and investors who have since helped me grow my businesses in various ways.

有一则中国寓言，名为《我们将会看到》，完美地表达了这一信息：

There’s a Chinese fable titled “We’ll See” that expresses this message beautifully:

一个农夫有一匹马，有一天，它跑掉了。

A farmer had a horse, and one day, it ran away.

邻居们安慰他说：“我很抱歉。这真是个坏消息。你一定很难过。”

His neighbors consoled him. “I’m so sorry. This is such bad news. You must be so upset.”

那人只是说：“我们拭目以待吧。”

The man just said, “We’ll see.”

几天后，他的马带着二十匹野马回来了，这个男人和他的儿子把它们全部圈了起来。

A few days later, his horse returned with twenty wild horses in tow, and the man and his son corralled them all.

邻居们都欢呼雀跃。“恭喜！这真是个好消息。你一定很高兴！”

His neighbors celebrated. “Congratulations! This is such good news. You must be so happy!”

那人只是说：“我们拭目以待吧。”

The man just said, “We’ll see.”

几周后，一匹种马踢了该男子的儿子，打断了他的一条腿。

A few weeks later, a stallion kicked the man’s son, breaking one of his legs.

他的邻居们都惊呆了。“我很抱歉。这真是个坏消息。你们一定很难过。”

His neighbors reeled. “I’m so sorry. This is such bad news. You must be so upset.”

那人只是说：“我们拭目以待吧。”

The man just said, “We’ll see.”

次月，这个农民的国家发动了战争，征召了大批身强力壮的年轻人参战。伤亡惨重，但不包括他的儿子，因为军队不需要一个跛脚的男孩。

The following month, the farmer’s country went to war and drafted legions of able-bodied young men to fight their enemies. Casualties were high but didn’t include the man’s son, since the army had no use for a lame boy.

邻居们都不敢相信这家人有这么好的运气。“恭喜！这真是个好消息。你们一定很高兴！”

The neighbors couldn’t believe the family’s luck. “Congratulations! This is such good news. You must be so happy!”

那人只是说：“我们拭目以待吧。”

The man just said, “We’ll see.”

当你清晨像卡车上的木头一样从床上爬起来，对接下来的训练感到恐惧时，请记住你在这里读到的一切。当你进行训练，费力地完成每一组和每组动作时，请记住你在这里读到的一切。尤其是当命运之风合谋挑战你精心制定的计划，使之变得复杂时。

Remember everything you’ve read here when you’re rolling out of bed in the morning like a log off a truck, dreading the workout that’s supposed to follow. And when you’re doing that workout, grinding and grunting through every set and rep. And especially when the winds of fate conspire to challenge and complicate your carefully laid plans.

从这个意义上说，健身房是身体、心灵和灵魂的训练和试验场。它要求我们展现如何应对生活中更大的挑战——逆境、痛苦、不安全感、压力、软弱和劣势——并且在某种程度上，展现我们真正的自我。

In this way, the gym is a training–and testing–ground for the body, mind, and soul. It calls on us to demonstrate how we respond to the greater struggles of life–adversity, pain, insecurity, stress, weakness, and disadvantage–and, in some ways, to demonstrate who we really are.

所以，找到幽默感吧。如果有必要，强迫自己笑出来，哪怕只是为了向宇宙表明你不会屈服——你是那种要么带着盾牌回归，要么扛着盾牌回归的人。

So find the humor. Force yourself to laugh if you have to, even if it’s only to show the cosmos you won’t bend the knee—that you’re the type to return either with your shield or on it.

接受这个事实：宇宙看似平静，实则是由我们几乎无法理解的力量精心平衡的混沌。动荡与生俱来，不可避免。只有我们当中最坚强的人才能在生存的严酷考验中生存下来，即便如此，他们也难免会经历这样的时刻。

Embrace the fact that the universe, in all its apparent tranquility, is a carefully balanced chaos of forces that we barely understand. Turmoil is inherent and unavoidable. Only the toughest among us survive the rigors of existence, and even they have a time of it.

记住，无论情况多么艰难，时间终将证明我们的考验是祸是福。正如奥勒留曾经说过的，阻碍会变成道路吗？

And remember, no matter how difficult things get, time will tell whether our trials are curses or blessings. Will, as Aurelius once said, what stands in the way become the way?

我们将拭目以待。

We’ll see.

现在我们已经努力提升了您的内在素质，让我们从抽象转向具体，转向外在素质，并讨论如何饮食、训练和补充，以最大限度地提高您的健康、表现和身体成分。

Now that we’ve worked to upgrade your inner game, let’s move from the abstract to the concrete—to the outer game—and discuss how to eat, train, and supplement to maximize your health, performance, and body composition.

我们将从食物和补充剂开始，学习新的减肥、增肌和增进健康的饮食策略，包括迷你减肥法、间歇性禁食和卡路里循环；然后参加肌肉锻炼大师班，根据你的基因，了解你能变得多强壮，如何找出你体格的优势和劣势，以及你需要在健身房做些什么才能充分发挥你的身体潜能。

We’ll start with food and supplements and learn new dietary strategies for losing fat, gaining muscle, and enhancing well-being, including mini-cuts, intermittent fasting, and calorie cycling; and then take a masterclass in muscle building and discover how big and strong you can get according to your genetics, how to pinpoint your physique’s strengths and weaknesses, and exactly what you need to do in the gym to accomplish your full physical potential.

前进吧！

Onward ho!

关键要点

Key Takeaways

• 几乎所有文化，从有记载的时代开始，就知道幽默与健康之间的关系。
• Virtually all cultures, stretching back to the beginning of recorded time, have known of the relationship between humor and health.
• 研究表明，笑声可以产生几种与运动效果相似的积极生理机制，包括激活肌肉、提高心率、增加氧气交换、血管舒张和释放内啡肽。
• Research shows several positive physiological mechanisms similar to the effects of exercise associated with laughter, including the activation of muscles, elevation of heart rate, and increase in oxygen exchange, as well as vasodilation and the release of endorphins.
• 如果你能在某种情况下找到幽默，你就可以通过远离威胁性环境并以更积极、更有意义和更注重成长的方式重新评估它们来缓解压力，包括将它们视为挑战而不是威胁。
• If you can find the humor in a situation, you can defuse stress by distancing yourself from threatening circumstances and reappraising them in more positive, meaningful, and growth-oriented ways, including perceiving them as challenging rather than menacing.
• 健身房要求我们展示如何应对生活中更大的困难——逆境、痛苦、不安全感、压力、弱点和劣势——并且在某种程度上展示我们真正的自我。
• The gym calls on us to demonstrate how we respond to the greater struggles of life–adversity, pain, insecurity, stress, weakness, and disadvantage–and, in some ways, to demonstrate who we really are.
• 无论事情变得多么困难，时间都会告诉我们，我们的考验是诅咒还是祝福。
• No matter how difficult things get, time will tell whether our trials are curses or blessings.

第三部分：

你吃什么就是什么

Part Three:

You Are What You Eat

第七章：

为什么“足够好”的饮食不再足够好

Chapter 7:

Why a “Good Enough” Diet Is No Longer Good Enough

我们对财产和金钱吝惜，却很少考虑浪费时间，而时间是我们应该最吝啬的东西。

We’re tight-fisted with property and money, yet think too little of wasting time, the one thing about which we should all be the toughest misers.

—小塞内加

—SENECA THE YOUNGER

这是星期五的晚上，你想和朋友一起吃玉米饼，但你不知道去哪里。

It’s a Friday night and you want to get tacos with a friend, but you aren’t sure where to go.

你会如何选择？

How would you choose?

你会选择离你最近的餐厅吗？你会仔细查看评论，寻找城里最好的餐厅吗？还是你会选择中间某个地方，比如找到一个距离你最近、评价也足够好的地方？

Would you be fine with whatever’s closest? Would you pore over reviews in search of the best joint in town? Or would you fall somewhere in the middle, like finding a spot that’s close enough with good enough ratings?

不管你信不信，你的回答可以揭示很多关于你如何做决定的信息，甚至可以预测你体验幸福和满足的可能性。

Believe it or not, your answer can reveal a lot about how you make decisions and even predict how likely you are to experience happiness and satisfaction.

如果你能根据一些简单的标准，比如距离五英里以内、在 Yelp 上平均评分四星的餐厅，快速果断地决定去哪里吃饭，你就会体验到心理学家所说的“满足感”。而且，你最终很可能会享受美食，并对自己的选择感到满意。

If you’d decide quickly and decisively where to eat based on simple criteria, like up to five miles away with a four-star average on Yelp, you’d be engaging in what psychologists refer to as satisficing. And chances are you’d end up enjoying your food and feeling content with your selection.

然而，如果你从多个角度分析各种可能性，希望找到“最佳”方案，那么你就会采取最大化的策略。最终，你很可能会对这顿饭感到不满意，并且懊恼自己没有花更多时间研究其他方案。

If, however, you’d analyze the possibilities from many angles in hopes of finding the “best” one, you’d be pursuing the strategy of maximizing. And chances are you’d end up dissatisfied with the meal and irked you didn’t spend more time investigating the alternatives.

这适用于你所做的所有决定。你越满足（追求足够好），你就越有可能享受你所得到的；你越追求最大化（追求并只接受最好的），你就越容易失望。

This holds true for all decisions you make. The more you satisfice (go for good enough), the more likely you are to enjoy what you get and the more you maximize (seek and accept only the best), the more prone you are to disappointment.

举个你可能听过但又觉得有点傻的例子：我和妻子莎拉一起看电视的时候，我会让她陷入冗长乏味的权衡，好找到“最佳”的选择。我们很少看电视，所以应该尽量充分利用时间，对吧？

Here’s a silly example you can probably relate to: When my wife Sarah and I would sit down to watch TV, I’d suck her into a tedious weighing of options to find the “best” choice. We watch little TV, so we should try to make the most of the time, right?

我会在网上查一两个网站，看看有什么新剧和热门剧，浏览一下评论，问问莎拉的意见，然后三三两两地犹豫。这可不是什么愉快的放松方式。要么我彻底对看电视失去兴趣，然后“上当受骗”，要么最终对我们的选择不满意，琢磨着是不是还有更好的选择。

I’d check a site or two online to see what’s new and popular, skim reviews, canvass Sarah, and hem and haw. This didn’t make for a pleasant wind down. Either I’d lose interest in watching TV altogether, and get “the look,” or end up dissatisfied with our pick, wondering if another would’ve been better.

从那以后，我改变了策略。以前我是一个追求极致电视剧质量的极端主义者，难以取悦，但现在我是一个满足者，只要看第一部电影、纪录片或电视剧，满足以下两个基本条件就足够了：

I’ve since changed my tack. Where before I was a TV maximizer impossible to please, I’m now a satisfied satisficer, fine with watching the first movie, documentary, or show that checks two basic boxes:

• 这是我们喜欢的类型。
• It’s a genre we like.
• 看起来很有趣。
• It looks interesting.

如果结果不错，那就太好了。如果不好，那好吧，我们下次再试。无论如何，我们对这次体验很满意，毕竟与其说是盯着屏幕，不如说是一起放松。

If it turns out to be good, great. If it doesn’t, oh well, we’ll try again next time. Either way, we’re pleased with the experience, which is more about relaxing together than riveting ourselves to a screen anyway.

这是我们生活中面临的众多情况之一，即使风险更高，选择不完美也比追求最佳更胜一筹。心理学家巴里·施瓦茨在他2009年的优秀著作《选择的悖论》中解释了最大化的问题：

This is one of the many types of situations we face in life where the strategy of settling for less than perfect, even when the stakes are higher, is superior to striving for the best. Here’s how psychologist Barry Schwartz explained the problem of maximizing in his excellent 2009 book The Paradox of Choice:

最大化者需要确保每一次购买或决策都是最佳选择。然而，谁能真正知道任何给定的选项绝对是最佳选择呢？唯一的方法就是查看所有替代方案。最大化者除非查看所有毛衣，否则无法确定自己找到了最好的毛衣。除非查看所有价格，否则无法确定自己买到的是否是最优价格。作为一种决策策略，最大化创造了一项艰巨的任务，而随着选项数量的增加，这项任务会变得更加艰巨。

Maximizers need to be assured that every purchase or decision was the best that could be made. Yet how can anyone truly know that any given option is absolutely the best possible? The only way to know is to check out all the alternatives. A maximizer can’t be certain that she has found the best sweater unless she’s looked at all the sweaters. She can’t know that she is getting the best price unless she’s checked out all the prices. As a decision strategy, maximizing creates a daunting task, which becomes all the more daunting as the number of options increases.

…

…

如果你是一个追求满足的人，那么可供选择的数量并不一定对你的决策产生重大影响。当你审视一件物品，发现它足够好，符合你的标准时，你就不会再继续寻找了；因此，无数其他的选择都变得无关紧要。但如果你是一个追求最大化的人，那么每个选择都有可能让你陷入无尽的焦虑、后悔和犹豫的纠结之中。

If you’re a satisficer, the number of available options need not have a significant impact on your decision making. When you examine an object and it’s good enough to meet your standards, you look no further; thus, the countless other available choices become irrelevant. But if you’re a maximizer, every option has the potential to snare you into endless tangles of anxiety, regret, and second-guessing.

…

…

尽管最大化者在客观上可能比满足者做得更好，但他们的主观表现往往更差。想象一下，一个最大化者经过一番广泛的搜索终于买到了一件毛衣——一件除了最幸运的满足者之外，任何能买到的毛衣都比它更好的毛衣。他对这件毛衣有什么感觉？他是否对购买它所花费的时间和精力感到沮丧？他是否在想象未经审查的可能更好的替代品？他是否在问自己，他的朋友是否能买到更划算的商品？他是否在仔细观察街上遇到的每个人，看他们是否穿着看起来更漂亮的毛衣？最大化者可能会被这些疑虑和担忧所困扰，而满足者则可以在温暖和舒适中继续前进。

Whereas maximizers might do better objectively than satisficers, they tend to do worse subjectively. Imagine a maximizer who succeeds in buying a sweater after an extensive search—a better sweater than any but the luckiest satisficer would end up with. How does he feel about the sweater? Is he frustrated at how much time and work went into buying it? Is he imagining unexamined alternatives that might be better? Is he asking himself whether friends of his might have gotten better deals? Is he scrutinizing every person he passes in the street to see if they’re wearing sweaters that look finer? The maximizer might be plagued by any or all of these doubts and concerns while the satisficer marches on in warmth and comfort.

…

…

如果我们无论如何都对结果感到失望，那么即使获得了最好的客观结果，也可能没有多大价值。

Getting the best objective result may not be worth much if we feel disappointed with it anyway.

换句话说，虽然最大化可以产生比满足更好的结果（更柔软的枕头、更美味的芥末、更清晰的照片），但时间、注意力和精力的成本通常要高得多，而劳动成果往往味道不够好。

In other words, while maximizing can produce a better result than satisficing—a softer pillow, a more delicious mustard, a sharper picture—the cost in time, attention, and effort is often much higher and the fruit of your labor often tastes inadequate.

问题的关键在于：

The crux of the matter is this:

足够好几乎总是足够好。一杯足够好的咖啡，一个足够好的百吉饼，一条足够好的牛仔裤。

Good enough is almost always good enough. A good enough cup of coffee, a good enough bagel, a good enough pair of jeans.

除非并非如此。有些决定足够重要，值得深思熟虑，比如上大学还是职业学校，结婚对象是谁，以及在哪里工作。有时，最大化的机会成本——时间、精力、金钱和压力——从长远来看是值得的。

Unless it’s not. Some decisions are important enough to warrant deliberation, like whether to go to college or trade school, who to marry, and where to work. Sometimes, the opportunity cost of maximizing—in time, effort, money, and stress—can be well worth it in the long run.

因此，如果我们不仅想体验更好的结果，而且想对结果更加满意，那么知道何时满足或最大化是一项至关重要的技能。因为虽然最大化会带来更好的结果，但如果我们对结果感到失望，那么这些结果可能就没什么价值了。

Knowing when to satisfice or maximize, then, is a vital skill to develop if we want to not only experience better outcomes but be more satisfied with them. Because while maximizing produces better results, they may not be worth much if we feel disappointed with them, anyway.

现在，您可能会想，“这很棒，但是它与被劫持有什么关系？”

Now, you might be thinking, “This is neat and all, but what does it have to do with getting jacked?”

虽然“足够好”的方法，即粗略地计划和追踪你的卡路里和宏量营养素（令人满意），对初学者来说可能很有效，但随着训练的深入，它最终会成为你停滞不前的根源。作为一名中级举重运动员，如何安排你的饮食是一个比很多人意识到的更重要的决定。最终，你需要转向最大化的思维模式。

While the “good enough” method of loosely planning and tracking your calories and macros (satisficing) can work fine as a beginner, it becomes a recipe for stagnation as you continue training. How you approach your diet as an intermediate weightlifter is a more important decision than many people realize. Eventually, you need to shift to the maximizing mindset.

原因何在？您的身体有几个限制肌肉生长的平衡反馈回路，其中主要的饮食反馈回路依次与卡路里、蛋白质和碳水化合物的摄入量相关。

The reason? Your body has several balancing feedback loops that limit muscle growth, and the primary dietary ones relate to calorie, protein, and carbohydrate intake, in that order.

这些营养因素对生理机制的影响在《更强壮更精益》一书中已有详细介绍，因此我在此不再赘述。它们也不会随着训练经验的积累而改变，但它们对身体的影响却会改变。

The physiological mechanisms impacted by these nutritional factors are covered in detail in Bigger Leaner Stronger, so I won’t rehash them here. They don’t change as you accumulate training experience, either, but how they affect your body does.

当你的“新手增肌”阶段已经结束，并且进入精益增肌阶段时，即使是短暂但规律的卡路里和蛋白质摄入不足，也会阻碍肌肉增长。此外，碳水化合物摄入量减少也会降低你在健身房的表现（进一步损害肌肉增长）。而当你处于减脂阶段时，过度限制卡路里摄入和蛋白质摄入过少会导致严重的肌肉损失。

Once your “newbie gains” are well behind you, and you’re in a lean bulking phase, even short but regular periods of insufficient calorie and protein intake can hinder muscle growth. Also, periods of lowered carbohydrate intake can reduce performance in the gym (further impairing muscle gain). And when you’re in a cutting phase, restricting your calories too aggressively and eating too little protein can lead to significant muscle loss.

因此，作为中级举重运动员，您需要密切关注您的卡路里和宏量营养素。

Therefore, you need to keep a much closer eye on your calories and macros as an intermediate weightlifter.

例如，当你希望最大限度地增加肌肉时，你需要保持卡路里盈余，并每天摄入足够的蛋白质。然而，当你想最大限度地减少脂肪增加时，你还需要确保卡路里盈余不要太多。而当你想最大限度地减少脂肪并保持肌肉时，你需要保持相当大的（但不是鲁莽的）卡路里缺口和充足的蛋白质摄入。

For instance, when you’re hoping to maximize muscle gain, you need to maintain a calorie surplus and eat enough protein every day. When you want to minimize fat gain, however, you also need to ensure that your calorie surplus is not too large. And when you want to maximize fat loss and retain muscle, you need a substantial (but not reckless) calorie deficit and plenty of protein.

无论你是通过膳食计划、即时追踪、直觉饮食还是其他系统来实现这些目标，方法并不重要。我们将在下一章详细讨论可行的方案，但你需要找到适合自己的方法。

Whether you accomplish these things through meal planning or on-the-fly tracking, intuitive eating, or some other system, the method isn’t important. We’ll talk more about viable options in the next chapter, but you’ll need to find what works for you.

对于许多人来说，当他们从初学者（第一年左右）过渡到中级阶段时，这可能需要进行重大调整。

This can require major adjustments for many people as they move from their beginner (first year or so) to intermediate phases.

很多时候，初学者习惯于不怎么关注卡路里或宏量营养素，却依然能保持稳定的效果。再说一次，新手来说，“足够好”就足够了。直到有一天，你在健身房或镜子里不再进步。

Often, beginners have gotten used to paying little attention to their calories or macros, while still enjoying consistent results. Again, when you’re new, “good enough” is good enough. Until one day, you’re no longer progressing in the gym or mirror.

很多时候，人们并没有意识到自己是因为饮食不规律而陷入困境，反而认为问题出在训练计划上。于是，他们就对训练计划进行了重大调整，但除非他们能从糟糕的训练计划提升到卓越的水平，否则他们仍然会停留在同样的老路上。即使他们提高了训练质量，也只能看到些许进步，最终停滞不前。

Most times, people don’t realize they’re stuck because of dietary imprecision, and instead, think the fault lies in their training program. They then make major changes to their workout routines, and unless they’ve gone from poor to outstanding programming, they remain stuck in the same rut. Even when they improve the quality of their training, they see marginal improvements that level off.

这常常导致人们寻求一种新的、甚至更“复杂”的训练方式，而这只会带来更多相同的结果。另类的饮食策略必然会随之而来，而且由于这些策略很少能解决真正的问题（卡路里和宏量营养素的差异太大），因此很少能真正解决问题。

This often leads to the search for a new, even more “sophisticated” style of training, which only produces more of the same. Offbeat dietary strategies are sure to follow, and as they rarely address the real problems (too much variance in calories and macros), they rarely right the ship.

随着时间的推移，很多人会患上严重的“乱搞症”（作家马丁·伯克汉常说），他们可能会浪费数月甚至数年的时间，不断地从一种饮食和运动方式跳到另一种，却收效甚微。我深有体会，因为我曾经也是其中一员！

In time, many of these people develop a bad case of “fuckarounditis,” as author Martin Berkhan likes to say, and can waste months and even years hopping from one style of eating and exercising to another with little to show for it. I should know, because I was once one of them!

更重要的是，随着岁月的流逝，我们浪费在挣扎上的时间变得越来越宝贵。随着年龄的增长，我们越来越难以给予身体健康所需的关注，因为工作和家庭的要求越来越高，而衰老带来的身体劣势（包括受伤和过度训练的风险增加）导致健身效果下降。

What’s more, that time we waste floundering becomes more precious as the years drag on. As we get older, it only gets harder to give our fitness the attention it needs to flourish, what with the increasing demands of work and family and the decreasing results because of the physical disadvantages of aging, including an increased risk of injury and overtraining.

好消息是，读完本书后，您将确切地知道如何度过这段减速期，并从您在饮食和训练上投入的时间和精力中获得丰厚的回报。

The good news is by the end of this book, you’ll know exactly what to do to make it through the slowdowns and earn handsome returns on the time and effort you invest in your diet and training.

现在，随着时间的推移，饮食的营养质量是您必须最大化的另一个方面，因为虽然您不需要高质量的饮食来减肥和增肌，但它可以使减肥和增肌变得容易得多。

Now, the nutritional quality of your diet is another aspect you must maximize as time goes on, because while you don’t need a high-quality diet to lose fat and gain muscle, it makes it many times easier.

例如，饮食中缺乏各种微量营养素会使减肥更加困难。以锌为例，它是健美运动员最常报告的营养素缺乏情况之一，而充足的锌是维持甲状腺功能最佳所必需的。14由于甲状腺激素影响代谢率，当其水平下降时，体重减轻就会减慢。15

For instance, a diet deficient in various micronutrients can make it more difficult to lose fat. Take zinc, which is one of the most commonly reported nutrient deficiencies among bodybuilders and is required in adequate amounts for optimal thyroid function.14 As the thyroid hormone influences metabolic rate, when levels drop, weight loss can slow.15

马萨诸塞大学科学家进行的一项案例研究就是一个很好的例子。16研究人员选取了两名缺锌的女大学生，每天给她们补充26毫克锌，持续四个月。研究开始时，他们还仔细测量了她们的静息代谢率（RMR）、锌和甲状腺激素水平，并在研究开始后以及补充锌的两个月和四个月后再次进行了测量。

A good example of this comes from a case study conducted by scientists at the University of Massachusetts.16 Researchers took two zinc-deficient college women and gave them 26 milligrams of zinc per day for four months. They also took careful measurements of the women’s resting metabolic rate (RMR), as well as zinc and thyroid hormone levels at the beginning of the study, and then again after two and four month periods of supplementing daily.

研究结束时，女性的 RMR 每天分别增加了 194 和 527 卡路里。没错，就是每天。

By the end of the study, the women’s RMRs increased by 194 and 527 calories per day. Yes, per day.

这相当于约三十至六十分钟的中度至高强度有氧运动所产生的能量，或者换句话说，通过纠正不良饮食导致的锌缺乏症，每周可减少约半磅至一磅的脂肪。

That’s the energy equivalent of about thirty and sixty minutes of moderate to intense cardio, or put differently, an increase of about ½ and 1 pound of fat loss per week—from correcting a zinc deficiency caused by a poor diet.

现在，这些女性可以减掉大量脂肪并保持苗条，而无需解决营养缺乏问题，但这将比需要的困难得多。

Now, these women could’ve lost plenty of fat and stayed lean without addressing their nutritional deficiencies, but it would’ve been much harder than it needed to be.

食用大部分完整、加工程度最低的食物对身体成分的另一个好处是食物热效应 (TEF) 更高，这意味着身体在消化这些食物时比消化高度加工的食物时燃烧更多的卡路里。

Another body composition benefit to eating mostly whole, minimally processed foods is a higher Thermic Effect of Food (TEF), meaning the body burns more calories digesting them than it does highly processed foods.

例如，加有切达干酪的全麦面包的 TEF 约为 20%，这意味着食物中约 20% 的卡路里在消化过程中被燃烧。17因此，假设食物含有200卡路里，其中约40卡路里会通过TEF被消耗。另一方面，一片涂有加工奶酪的白面包的TEF仅为11%，因此这200卡路里的热量在加工过程中仅“消耗”约20卡路里。18

For example, whole grain bread with cheddar cheese has a TEF of around 20 percent, meaning that about 20 percent of the calories in the food are burned during digestion.17 So, if the food contains, let’s say, 200 calories, about 40 are burned thanks to TEF. On the other hand, a slice of white bread with processed cheese has a TEF of only 11 percent, so 200 of these calories only “cost” about 20 to process.18

虽然一顿饭中 20 卡路里的差异并不大，但日复一日，一顿饭下来，这个差异就会累积起来。

While a difference of 20 calories in a single meal is insignificant, it can add up meal after meal, day after day.

假设您摄入的热量有一半来自高度加工、低 TEF 的食物，那么通过将大部分热量换成加工程度较低的食物，您每天可能会多燃烧几百卡路里。

If you’re getting, let’s say, half of your calories from highly processed, low-TEF foods, you might burn several hundred more calories per day by swapping most of them for less processed foods.

最重要的是，如果你主要吃完整、营养、加工程度较低的食物，那么减脂和增肌会更容易，对于想要不断增加肌肉和力量的中级举重运动员来说尤其如此。

The bottom line is it’s easier to lose fat and gain muscle if you mostly eat whole, nutritious, less processed foods, and this is particularly true for intermediate weightlifters who want to keep gaining muscle and strength.

那么，如果对于中级或高级举重运动员来说，“足够好”的饮食不再足够好，并且是时候努力追求“最好”了，那会是什么样子呢？

So then, if a “good enough” diet is no longer good enough as an intermediate or advanced weightlifter and it’s time to strive for the “best,” what does that look like?

幸运的是，答案并非大多数人所做的——时尚饮食、极端疗法、可疑补充剂等等。答案远比这些简单得多。

Fortunately, the answer isn’t what most people do—fad diets, extreme protocols, dubious supplements, and the like. It’s far more straightforward than that.

请继续阅读以找出答案。

Keep reading to find out.

关键要点

Key Takeaways

• 你越满足（追求足够好），你就越有可能享受你所得到的东西；你越追求最大化（只寻求和接受最好的），你就越容易失望。
• The more you satisfice (go for good enough), the more likely you are to enjoy what you get and the more you maximize (seek and accept only the best), the more prone you are to disappointment.
• 虽然最大化可以产生比满足更好的结果（更柔软的枕头、更美味的芥末、更清晰的照片），但时间、注意力和精力的成本通常要高得多，而劳动成果往往味道不够好。
• While maximizing can produce a better result than satisficing—a softer pillow, a more delicious mustard, a sharper picture—the cost in time, attention, and effort is often much higher and the fruit of your labor often tastes inadequate.
• 如果我们不仅想获得更好的结果，而且想对结果更加满意，那么知道何时满足或最大化是一项至关重要的技能。
• Knowing when to satisfice or maximize is a vital skill to develop if we want to not only experience better outcomes but be more satisfied with them.
• 作为一名中级举重运动员，如何对待饮食是一个比许多人意识到的更重要的决定，最终需要你转变为最大化的心态。
• How you approach your diet as an intermediate weightlifter is a more important decision than many people realize, and eventually requires you to shift to the maximizing mindset.
• 大多数时候，人们并没有意识到自己是因为饮食不精确而陷入困境，而是认为问题在于他们的训练计划。
• Most times, people don’t realize they’re stuck because of dietary imprecision, and instead, think the fault lies in their training program.

第 8 章：

近乎完美的饮食

Chapter 8:

The Almost Nearly Perfect Diet

伟人所达到并保持的巅峰，并不是一蹴而就的，而是当他们的同伴们还在睡觉时，他们在夜里辛勤地向上攀登的。

The heights by great men reached and kept were not attained by sudden flight, but they, while their companions slept, were toiling upward in the night.

—亨利·沃兹沃思·朗费罗

—HENRY WADSWORTH LONGFELLOW

日本禅宗的一位有影响力的人物白隐荣阁总结了长期节食成功改善健康和身体成分的真正“秘诀”，他对通往开悟的道路说了如下的话：

The true “secret” to successful long-term dieting for optimizing your health and body composition is summarized by an influential figure in Japanese Zen Buddhism, Hakuin Ekaku, who said the following about the path to enlightenment:

就好比要砍倒一棵粗壮的大树，你不是一挥斧子就能砍倒的，但如果你不停地砍，不肯停下来，最终，不管它愿不愿意，都会突然倒下。到那时，你就是召集所有能找到的人，付钱让他们扶住这棵树，但他们也做不到，它还是会轰然倒地……但如果樵夫挥动斧头砍了一两下，就停下来问张先生的三儿子：“这棵树为什么倒不下来？”又砍了三四下，又停下来问李先生的第四个儿子：“这棵树为什么倒不下来？”他永远也砍不倒这棵树。对于修行的人来说也是一样的。

It’s like chopping down a huge tree of immense girth. You won’t accomplish it with one swing of your axe. If you keep chopping away at it, though, and do not let up, eventually, whether it wants to or not, it will suddenly topple down. When that time comes, you could round up everyone you could find and pay them to hold the tree up, but they wouldn’t be able to do it. It would still come crashing to the ground…. But if the woodcutter stopped after one or two strokes of his axe to ask the third son of Mr. Chang, “Why doesn’t this tree fall?” And after three or four more strokes stopped again to ask the fourth son of Mr. Li, “Why doesn’t this tree fall?” he would never succeed in felling the tree. It is no different for someone who is practicing the Way.

达到饮食涅槃的方法大体相同：认真和坚持是关键，而急躁和冲动则是敌人。

The way to dietary nirvana is much the same: conscientiousness and consistency are the keys, and impatience and impulsivity are the enemies.

这是一种很常见的情况：

Here’s a situation that’s all too common:

一个男孩开始练习举重，他对身体的反应感到兴奋不已。每周，他都会变得更强壮一些；每个月，他都会变得更强壮、更结实一些，就像时钟一样准时。

A guy starts lifting weights and is thrilled at how his body responds. Every week, he gets a little stronger, and every month, a little bigger and more defined, like clockwork.

更妙的是，虽然他了解合理节食的基本原则（能量平衡、宏量营养素平衡等等），但他并没有严格遵循饮食计划或密切追踪卡路里摄入量。他只是确保摄入适量的食物和蛋白质，进行锻炼，然后让身体自己处理剩下的事情。

Even better, while he understands the fundamentals of proper dieting (energy balance, macronutrient balance, and the like), he isn’t following a meal plan or tracking his calories closely. He’s just making sure he eats a fair amount of food and protein, does his workouts, and lets his body take care of the rest.

随着时间的推移，进步越来越慢。他不再每周增加杠铃重量，训练难度也越来越大，他的进步照片也失去了光彩。但他仍在坚持。

As time goes on, progress slows. He’s no longer adding weight to the bar every week, his workouts are growing more difficult, and his progress pictures are losing their luster. He soldiers on.

很快，进步就停滞了。他举起的重量和几个月前一样，看起来也差不多一样。他不得不接受一个事实：曾经有效的方法如今不再有效了。

Soon, progress grinds to a halt. He’s lifting the same weights he was a couple of months ago, and more or less looks the same. He has to accept that what was once working well is no longer producing results.

我们这位朋友上网查明原因，不久之后，他感觉自己仿佛置身于收盘钟声响起的证券交易所大厅。面对着铺天盖地的矛盾意见、命令和反对意见，他不知该如何是好。

Off to the Internet our guy goes to find out why, and before long, he feels like he’s on the floor of the stock exchange at the closing bell. Facing an overwhelming cacophony of contradictory opinions, orders, and objections, he wonders what the heck to do next.

于是，这个可怜的家伙开始寻找难以捉摸的“更好的方法”——可以让指针再次移动的银弹——并陷入令人困惑的复杂泥沼。

So begins this poor fellow’s search for the elusive “better way”—the silver bullet that’ll get the needle moving again—and his descent into a confusing morass of complexities.

几周后，他彻底改变了饮食和训练计划，以遵循某个“大师”或某个“大师”的建议。也许是间歇性禁食，也许是倒金字塔训练——或者其他“复杂”的饮食和锻炼方法——所有这些方法都承诺让他像新手一样再次增重。

A couple of weeks later, he has overhauled his diet and training to conform to the recommendations of one “guru” or another. Maybe it’s intermittent fasting or reverse pyramid training—or other “sophisticated” methods of eating and exercising—all promising that he’ll gain like a newbie again.

几个月后，他的体能就此衰退。一切都没有改变，他也不明白为什么。他做错了什么？是基因问题吗？还是他的力量和体型都无法提升？

In a couple of months, the air is out of his balloon. Nothing has changed, and he doesn’t understand why. What did he do wrong? Is it just his genetics? Or are more strength and size not in the cards for him?

然后，他的社交媒体上又出现了一个闪亮的玩意儿。一位带着新方法和新承诺的新大师。或许一切都还不算太晚？或许这才是更好的出路？

And then the next shiny object appears in his social media feed. A new guru with new methods and new promises. Maybe it’s not too late after all? Maybe this is the better way?

他又尝试了另一种疗法，却一次又一次地失望。一次又一次。直到他的雄心壮志逐渐消逝，他要么放弃，要么敷衍了事。

On to another regimen he goes, only to be disappointed again. And again. And again. Until his ambitions drift away, and he either quits or settles for going through the motions.

我曾经也是那样的人，虽然这并不痛苦——毕竟我们只是在谈论锻炼——但它既不有趣，也不令人鼓舞。我不再对自己的身体有清晰的规划和目标，不再期待训练，也不再想进一步优化饮食。锻炼和健康饮食都成了家务事。

I was once that guy, and while it wasn’t agonizing—we are just talking about working out, after all—it wasn’t fun or encouraging. I no longer had a clear vision and plan for my body, looked forward to my training, or wanted to further optimize my diet. Working out and eating well had become chores.

我和所有经历过同样境遇的人都没有意识到，解决方案并不隐藏在深奥的理论或先进的策略中，而是隐藏在基本原理的聚光灯下——20% 的信息和技术可以产生 80% 的结果。

What I, and everyone else who has walked in those shoes, was missing, is that the solution wasn’t hiding in esoteric theories or advanced tactics, but waiting in the spotlight of the fundamentals—the 20 percent of the information and techniques that produce 80 percent of the results.

任何活动都是如此。掌握基础知识能带来最大的成长，只有登顶高峰的人才能拥有智慧和经验，从而受益于更精妙的理念和方法。

This is true of any activity. Mastering the basics produces most of your growth, and only those who’ve summited that mountain have the wisdom and experience to benefit from more elaborate ideas and methods.

就饮食和表现、健康和身体组成而言，这 20% 可以归结为做好四件事：

As far as diet and performance, health, and body composition are concerned, the 20 percent comes down to doing just four things well:

1. 管理你的能量平衡
1. Managing your energy balance
2. 管理你的宏量营养素平衡
3. Managing your macronutrient balance
4. 管理微量营养素平衡
5. Managing your micronutrient balance
6. 最大程度地提高合规性
7. Maximizing your compliance

换句话说，根据需要保持正、负或中性能量平衡，调节这些卡路里如何分解为蛋白质、碳水化合物和脂肪，强调营养食品，并保持一致。

In other words, maintaining positive, negative, or neutral energy balances as desired, regulating how those calories break down into protein, carbohydrate, and fat, emphasizing nutritious foods, and remaining consistent.

如果你的饮食习惯只围绕这些目标，那么无论你的健身目标多么雄心勃勃，都不会出错。中高级节食的真正“诀窍”在于关注许多初学者容易忽视的细节，而不是遵循奇怪或“特殊”的饮食习惯和惯例。

If your dietary habits revolve only around those targets and nothing else, you can’t go wrong, regardless of how ambitious your fitness goals are. The real “trick” to intermediate- and advanced-level dieting is paying attention to the details that many beginners overlook, not following strange or “special” eating rituals and routines.

能量平衡将始终影响您的身体所处的“模式”（减轻或增加体重），宏量营养素平衡将影响体重增加和减少的质量（就肌肉和脂肪而言），微量营养素平衡将影响您的整体健康和福祉的质量，并且符合性将影响您的长期结果的数量（磅和英寸）。

Energy balance will always influence what “mode” your body is in (losing or gaining weight), macronutrient balance the quality of the weight gain and loss (in terms of muscle and fat), micronutrient balance the quality of your overall health and wellbeing, and compliance the quantity (pounds and inches) of your long-term results.

回到砍树的类比，你可以将能量平衡想象成砍倒树木的动作，将常量营养素平衡想象成施加于动作的力量，将微量营养素平衡想象成刀片的锋利度，将顺从性想象成你对任务的坚持。

To go back to the tree-felling analogy, you can think of energy balance as the strokes you make to cut down the tree, macronutrient balance as the force you apply to those strokes, micronutrient balance as the sharpness of the blade, and compliance as your persistence at the task.

只要你用足够锋利的刀刃，持续用足够的力量和时间击打树木，树就会倒下，就像水湿火烧一样确定无疑。同样，只要你控制好卡路里、宏量营养素、微量营养素和规律性，你的身体就会对你的训练做出反应。

So long as you keep striking the tree with enough force for enough time with a sharp enough blade, the tree will fall as sure as water’s wet and fire burns. Similarly, so long as you control your calories, macros, micros, and consistency, your body will respond to your training.

事实上，研究表明，饮食依从性（一致性）本身就是长期减肥成功的最佳预测因素之一。

In fact, research shows dietary compliance (consistency) alone is one of the single best predictors of long-term weight loss success.

一个突出的例子来自默克公司的科学家进行的一项研究。19研究人员仔细查阅了他们能找到的所有关于低热量饮食但体重却没有达到预期的肥胖人群的研究资料，其中包括几乎所有你能想到的减肥饮食的论文——慧俪轻体饮食法、区域饮食法、奥尼什饮食法、阿特金斯饮食法、低碳水化合物饮食法、低脂肪饮食法等等。

A salient example of this comes from a study conducted by scientists at Merck.19 The researchers combed through all the research they could find on obese people on low-calorie diets who failed to lose as much weight as expected, including papers on just about every weight loss diet you can think of—Weight Watchers, the Zone Diet, the Ornish Diet, the Atkins diet, low-carb diets, low-fat diets, and others.

科学家们分析了导致减肥效果不佳的诸多原因，包括代谢率或活动量下降，以及食物卡路里吸收增加。最终，他们得出结论，罪魁祸首仅仅是“患者依从性差”。

The scientists analyzed many reasons why weight loss was impaired, including decreased metabolic rates or activity levels and increased calorie absorption from food. In the end, they concluded the culprit was simply “poor patient adherence.”

换句话说，这些人体重没减多少的原因不是由于新陈代谢紊乱、荷尔蒙紊乱或消化功能障碍，而是因为他们没有坚持节食。

In other words, the reason these people didn’t lose much weight wasn’t due to metabolic hobgoblins, hormonal disruptions, or digestive dysfunctions—it was because they weren’t sticking to their diets.

此外，研究人员还发现，当观察这些研究中体重几乎没有下降的参与者时，这些人的饮食也是最不规律的。那么，那些减重最多的人呢？你猜对了——是最坚持的。

What’s more, the researchers also found that when they looked at the participants in these studies who lost almost no weight, these people were also the least consistent with their diets. And the ones who lost the most weight? You guessed it—the most consistent.

其他几项研究也证实了这一发现。20几乎在每一个说“无法减肥”的人看来，真正的问题是他们无法坚持节食。

Several other studies have echoed this finding.20 In almost every case where people said they “couldn’t lose weight,” the real problem was they couldn’t stick to their diets.

虽然目前还没有这方面的科学研究，但坚持饮食也是长期增肌成功的关键因素。以下是埃里克·赫尔姆斯博士（他是一位自然健美运动员、教练、研究员，同时也是我所在的运动营养公司Legion的科学顾问委员会成员）对此的解释：

Although there’s no scientific research available on the topic, dietary adherence is a major factor in successful long-term muscle gain as well. Here’s how Dr. Eric Helms, a natural bodybuilder, coach, researcher, and member of the Scientific Advisory Board of my sports nutrition company Legion, explains it:

在增肌方面，人们很少提及坚持。人们应对卡路里过剩的方式与应对卡路里不足的方式截然不同，而且在增肌过程中，对抗饥饿、社会压力和生理因素的障碍也不会出现。

Adherence is rarely talked about in terms of muscle gain. People don’t struggle with a calorie surplus the same way they do with a deficit, and the barriers of combating hunger, social pressure, and physiology don’t occur when trying to gain muscle.

然而，一致性对于增加体重来说仍然是最重要的，就像减掉体重一样。

However, consistency is still the most important thing for putting on mass, just like it is for taking it off.

残酷的事实是，一旦你不再是新手，增肌增力不仅需要付出努力，还需要时间。这意味着，你不能再像以前那样对训练抱有“一鼓作气”的态度，遵循“见缝插针”的饮食计划，或者从一个教练跳到另一个教练，然后期待会有显著成效。

The hard fact is, once you’re no longer a novice, gaining muscle and strength takes not only effort, but time. Meaning, you can’t have the same “bomb-and-blast” attitude toward training, follow the “see food” diet, or program-hop from influencer to influencer and expect much to happen.

还剩下什么？不再性感，而是一致性。

What’s left? It isn’t sexy. It’s consistency.

每月增加体重的 1%，每天吃足够的蛋白质，每晚至少睡八个小时，在中周期内逐渐增加负荷或次数，记得服用肌酸，周末不要出去喝酒，多吃水果、蔬菜和水。

Gain up to 1 percent of your bodyweight per month, eat enough protein every day, sleep at least eight hours each night, make small increases in load or reps mesocycle to mesocycle, remember to take your creatine, don’t go out drinking on the weekends, and get in your fruit, vegetables, and water.

简而言之，多年积累的生活方式改变能让你发挥潜能。记住，无论你是节食还是增重，坚持始终是关键。

Simply put, lifestyle changes accumulated over years allow you to achieve your potential. Remember, whether you are dieting or gaining, consistency is always key.

您可以将哪些策略、技术和工具添加到您的技巧包中，以提高您更好地管理能量、常量营养素和微量营养素平衡的能力，并最大限度地提高您的依从性和一致性？

What strategies, techniques, and tools can you add to your bag of tricks to improve your ability to manage your energy, macronutrient, and micronutrient balances better and maximize your compliance and consistency?

最受欢迎且最有效的四种策略是：

The four most popular and effective strategies are:

1. 膳食计划
1. Meal planning
2. 迷你剪裁
3. Mini-cuts
4. 间歇性禁食
5. Intermittent fasting
6. 卡路里循环
7. Calorie cycling

让我们来了解一下每一个。

Let’s learn about each.

膳食计划

Meal Planning

如果您读过《更大更精益更强》一书，那么您就会了解有关膳食计划的所有知识，并亲身体验过它的好处。

If you’ve read Bigger Leaner Stronger, you know all about meal planning and have experienced its benefits firsthand.

膳食计划是保证长期效果最简单的方法，因为它有助于最大限度地减少错误。通过规划每天的饮食，你不太可能意外地吃得过少或过量，或者搞砸了你的宏量营养素，这些都是重大陷阱，随着时间的推移，它们会变得越来越严重。

Meal planning is the easiest way to guarantee long-term results, because it helps minimize errors. By planning the food you eat every day, you’re less likely to accidentally under- or overeat or screw up your macros, which are major pitfalls that become more punishing as time goes on.

这就是为什么我如此热心地提倡健身者制定膳食计划——这是增加成功机会的最简单方法，无论他们是想减肥还是增重。

This is why I’m such an ardent proponent of meal planning for those beginning their fitness journeys—it’s the easiest way to increase their chances of success, regardless of whether they want to lose or gain weight.

然而，很多人已经厌倦了这种饮食方式，选择更凭直觉进食，尤其是在他们达到了一两个重要的身体成分里程碑之后。他们不想每做一道菜都要称重和测量；他们不想每天摆弄“我的健身伙伴”；他们也不想费心计算营养素的摄入量。

Many people tire of it, however, and choose to eat more intuitively, especially after they’ve achieved their first major body composition milestone or two. They don’t want to weigh and measure everything they cook; they don’t want to fiddle with My Fitness Pal every day; and they don’t want to bother with trying to count macros on the fly.

相反，他们只想每天吃几顿均衡、美味的饭菜，而不增加体重或破坏身体成分。

Instead, they just want to eat a few balanced, enjoyable meals every day, without gaining weight or ruining their body composition.

这完全可以理解。无论你多么热爱健身，暂时放下特百惠和食物秤，重新享受以前用来准备饭菜的周日下午时光，总归是件好事。

And that’s understandable. No matter how devoted you are to your fitness, it’s nice to put the Tupperware and food scale away for a while and reclaim your Sunday afternoons that you used to spend meal prepping.

此外，作为一名经验丰富的膳食计划者，根据身体的自然食欲进食会更容易，因为现在您可以更好地了解自己喜欢吃的食物与您的能量和常量营养素平衡之间的关系。

Moreover, as an experienced meal planner, it’s much easier to eat according to your body’s natural appetite, because now you have a better awareness of how the foods you like to eat relate to your energy and macronutrient balance.

此外，研究表明，擅长这种饮食的人比不擅长这种饮食的人更苗条、更健康，而且不容易发胖。21他们也更善于坚持自己的饮食习惯，压力更小，对自己的身体更满意。22

Additionally, studies show that people who are good at eating this way are leaner, healthier, and less likely to gain weight than those who aren’t.21 They’re also better at sticking to their diets and less stressed and happier with their bodies.22

话虽如此，如果你想要优化减脂或增肌效果，这种节食方式也存在明显的缺点。虽然它能让你保持苗条身材，而无需费力计算体重，但它并不适合塑造理想体型。而膳食计划则更适合这种情况。

That said, this style of dieting also has significant downsides if you’re trying to optimize fat loss or muscle gain. While it’s great for staying lean without having to crunch numbers, it’s not well suited to building your ideal physique. Meal planning is far better for this.

为了理解其中的原因，我们来谈谈直觉饮食。因为，尽管很多人认为直觉饮食是可以随时随地吃的，但它并非如此。直觉饮食更像是“无政府主义”饮食，会导致体重增加和其他非最佳健康状况。

To understand why, let’s talk about intuitive eating, because, despite what many people think, it’s not eating whatever you want whenever you want. That’s more like “anarchic” eating, which will result in weight gain and other non-optimum health conditions.

直觉饮食是一种基于身体内部信号而非膳食计划或其他外部手段来控制饮食的系统。这是一个科学术语，我们可以将其概括为三个原则：23

Intuitive eating is a system of controlling what you eat based on your body’s internal cues, rather than meal plans or other external means. It’s a scientific term, and we can summarize it in three precepts:23

1. 饿了就吃。
1. Eat when you’re hungry.
2. 吃饱了就停止进食。
3. Stop eating when you’re full.
4. 不要限制您的食物选择（医疗原因除外）。
5. Don’t restrict your food choices (except for medical reasons).

这听起来很简单，但对大多数人来说，说起来容易做起来难。例如，研究表明，许多人每天摄入的热量中，很大一部分是出于饥饿以外的原因。24无聊、拖延、同伴压力、享乐主义和便利都是常见的诱因，它们会诱发我们吃得过多，甚至吃一些我们不想吃的食物。

It sounds simple enough, but it’s also easier said than done for most people. For instance, studies show that many people eat a sizable portion of their daily calories for reasons other than hunger.24 Boredom, procrastination, peer-pressure, hedonism, and convenience are all common triggers that sway us to eat more than we should and often food we don’t even want.

众所周知，制定膳食计划和计算卡路里是应对暴饮暴食诱惑的有效措施。

As you well know, meal planning and calorie counting are effective countermeasures for dealing with these temptations to overeat.

一个很好的例子是，一项研究发现直觉饮食最初可以帮助人们像计算卡路里一样快速减肥。25但最终，直觉型进食者的体重减轻停止了，而卡路里计数器的读数却继续保持稳定。

A good example of this is a study that found that intuitive eating helped people lose weight just as fast as calorie counting at first.25 Eventually, though, weight loss ground to a halt among the intuitive eaters, but continued at a steady clip in the calorie counters.

造成这种情况的主要原因有两个。

There are two primary reasons for this.

1. 吃出我们真正需要的热量是件很棘手的事，因为我们很容易认为我们吃东西只是为了满足饥饿感，但事实并非如此。二十六

   我们很容易受到环境中一些小诱因的影响而暴饮暴食。比如份量。悉尼科技大学的科学家进行的一项研究发现，份量每增加一倍，大多数人就会下意识地多吃大约35%。27也就是说，如果有人给自己吃两杯通心粉而不是一杯，他们可能会吃得更多。

   其他研究表明，吃更大包装和盘子里的食物会导致摄入更多的卡路里。28我们的饥饿程度会受到所见事物的影响。即使我们知道自己已经吃饱了，如果有人端着一盘新鲜出炉的饼干出现，我们的大脑还是会再次切换到“饥饿”的状态。二十九

   另一个可能导致暴饮暴食的诱因是食物种类。几十年来，科学家们已经知道，给人们提供更多食物选择，尤其是美味且高热量的食物，可能会促使人们暴饮暴食。三十

   我们只能忍受相同味道、质地、气味等，直到厌倦并停止进食，因此食品公司向我们提供了经过精心设计的食物，使其外观、气味和味道都令人愉悦。

   面对如此丰富的食物，人们很容易变成《威利旺卡和巧克力工厂》里的奥古斯塔斯·格卢普，狼吞虎咽地吃下一块又一块好吃的东西。31

1. It’s tricky to eat our true calorie needs, because it’s easy to think we’re eating only to satisfy our hunger when that’s not the case.26

   We’re highly susceptible to small triggers in our environment that encourage overeating. Take portion sizes, for example. A study conducted by scientists at the University of Technology Sydney found that for every doubling of portion sizes, most people subconsciously ate about 35 percent more.27 That is, if someone serves themselves two cups of macaroni instead of one, they’ll likely eat more.

   Other research shows that eating from bigger packages and plates can result in eating more calories.28 Our hunger levels are influenced by what we see. Even when we know we’ve eaten enough, if someone shows up with a plate of fresh-baked cookies, our brain can shift back to “hungry.”29

   Another potent trigger for overeating is food variety. Scientists have known for decades that giving people more food choices, especially when those foods are tasty and calorie dense, can encourage overeating.30

   We can only handle so much of the same flavor, texture, smell, etc. before we get bored with it and stop eating, so food companies present us with a cornucopia of chow that has been painstakingly engineered to look, smell, and taste delightful.

   Faced with this abundance, it’s all too easy to turn into Augustus Gloop from Willy Wonka and the Chocolate Factory, gobbling up one goody after another.31

2. 我们减掉的体重越多，我们的身体对进一步减肥的抵抗力就越强。三十二

   这是因为各种被称为“代谢适应”的生理机制，它们会增加我们的能量摄入，减少能量消耗。其中起作用的主要机制是饥饿感，随着体重下降，饥饿感会增强，这使得“凭感觉进食”时更难保持卡路里赤字。33

3. The more weight we lose, the more our body becomes resistant to further weight loss.32

   This is because of various physiological mechanisms known as “metabolic adaptation” that work to increase our energy intake and decrease our energy expenditure. The main mechanism at play here is hunger, which rises as you lose weight, making it more difficult to maintain a calorie deficit when “eating by feel.”33

直觉饮食对增重也没什么效果，因为这需要你吃比你想吃的更多的食物。你不必每天喝上一加仑牛奶（事实上，也别这么做），但健美界有句谚语说得没错，“吃得多才能长得壮”。

Intuitive eating doesn’t work well for gaining weight, either, because this requires eating more food than you want to. You don’t have to drink a gallon of milk per day (in fact, don’t do that), but there’s truth in the bodybuilding adage that you have to “eat big to get big.”

这很容易做到，但一段时间内很容易。然而，随着时间的推移，你的卡路里摄入量会在不知不觉中逐渐下降，你的健身进度也会随之下降。这就是食欲的运作方式。你的身体不想长时间暴饮暴食。三十四

That’s easy to do. For a bit. In time, however, your calorie intake will creep downward without you even realizing it, and so will your progress in the gym. That’s just how the appetite works. Your body doesn’t want to overeat for long periods of time.34

直觉饮食的另一个缺点是，它让你很难掌握正确的宏量营养素。你必须是一个熟练的“灵活节食者”才能随机应变，每天摄入足够的蛋白质，更不用说摄入最佳的碳水化合物和脂肪了。

Yet another drawback to intuitive eating is it makes it hard to get your macros right. You must be a skilled “flexible dieter” to wing it and get enough protein every day, let alone optimal amounts of carbs and fats, too.

正因如此，直觉饮食最适合维持你的体型，而不是改变它。也就是说，当你对自己的体型比较满意，并且不追求增肌、瘦身或强身时，直觉饮食就能带来良好的效果。但如果你想快速有效地减脂或增肌，更有条理的节食方法（比如制定膳食计划）会更适合你。

All this is why intuitive eating is best for maintaining your body composition and not transforming it. That is, when you’re more or less happy with your physique and aren’t striving to get bigger, leaner, or stronger, you can do well with intuitive eating. But if you’re looking to lose fat or gain muscle quickly and effectively, a more structured approach to dieting (like meal planning) will serve you better.

我已经多次吸取了这个教训，现在当我的体脂率保持在一个合适的水平（大约10%）时，我会凭直觉进食，但在减脂和增肌期间，我仍然会制定并遵循精确的膳食计划。我建议你也这样做。

I’ve learned this lesson several times and now eat intuitively when I’m maintaining a comfortable body fat percentage (about 10 percent), but still create and follow exact meal plans when cutting and lean bulking. I recommend you do the same.

迷你剪裁

Mini-Cuts

无论您如何进行训练、宏量营养素、进餐时间或其他任何事情，卡路里过剩就是卡路里过剩，您的体脂水平就会上升。

No matter what you do with your training, macros, meal timing, or anything else, a calorie surplus is a calorie surplus and your body fat level will rise.

很多人都为此苦恼。他们想增肌强肌，却又不想失去紧实的腰肢、结实的腹肌和血管丰富的手臂。我理解。拥有如此纤瘦的身材会带来一种奇特的满足感。你看起来很棒，你自己也知道。你喜欢镜子里的自己。你会受到更多人的关注。你会觉得自己很特别。

Many people struggle with this. They want to gain more muscle and strength, but don’t want to lose their tight waist, washboard abs, and vascular arms. And I understand. There’s a strange satisfaction that comes with being very lean. You look good and you know it. You love what you see in the mirror. You get more attention from others. You feel special.

为了体格的缓慢变化而放弃这一切真的很难，尤其是当你肩膀上那个活泼的小恶魔一有机会就提醒你的时候。“如果能重新拥有六块腹肌该多好啊？这些瘦身增肌的东西真的有必要吗？肯定有更好的方法……”

It’s hard to give all that up for glacial changes in your physique, especially when the chirpy devil on your shoulder reminds you of it every chance he gets. “Wouldn’t it be nice to have that six-pack again? Is this lean bulking stuff really necessary? There’s got to be a better way …”

可惜，没有更好的办法。无论多少（天然）药丸、粉剂，或是改变饮食和训练方案，都无法弥补卡路里过剩。“瘦身增肌”只增肌不增脂，只是海市蜃楼，只会把你带入更深的沙漠。“瘦身增肌”增肌，只增一点肌肉和脂肪，才是安营扎寨的绿洲。

Unfortunately, there isn’t a better way. No amount of (natural) pills or powders or changes to your dietary and training protocols can stand in for a calorie surplus. “Lean gains” of all muscle and no fat is a mirage that only leads you deeper into the desert. “Leanish gains” of a bit of muscle and fat is the oasis to set up camp in.

这时，迷你减脂法就派上用场了：它们是在瘦身增肌阶段有效减少脂肪增长的工具，而且不会牺牲太多的肌肉增长。它能防止体脂过高，既美观又省去了长时间减脂的麻烦，避免了长时间的消耗。

That’s where mini-cuts enter the picture: They’re an effective tool for reducing fat gain during a lean bulk phase, without sacrificing much in the way of muscle gain. This prevents your body fat from ever going too high, which is aesthetically pleasing, and eliminates the need for longer cutting phases, which can be draining.

你可能已经猜到了，迷你减脂期比普通减脂期要短，通常为三到四周。这段时间足以减掉几磅脂肪，但又不会太长，以至于你的身体会启动减肥反应机制。

As you might have guessed, a mini-cut is a shorter-than-usual cut, normally between three and four weeks. This is long enough to produce a couple of pounds of fat loss, but not so long that your body lights the afterburners on its weight loss countermeasures.

通过微量减脂，你可以花几个月的时间在瘦体重阶段锻炼肌肉，然后进入赤字阶段，减掉一些增加的脂肪，然后在惩罚追上你之前切换回盈余阶段。

With mini-cuts, then, you get to spend several months building muscle on a lean bulk phase, flip into a deficit to carve off a bit of the fat gained, and then switch back to a surplus before the penalties catch up with you.

现在，有很多人不用迷你减脂法就能成功增肌，我以前也做过。你可以保持稳定的盈余，直到达到15%到17%的体脂“上限”，然后开始减脂阶段，但这种方法有两个缺点：

Now, there are plenty of people who lean bulk successfully without using mini-cuts, and I’ve done it before, too. You can just maintain a steady surplus until reaching the body fat “ceiling” of 15 to 17 percent and then begin a cutting phase, but there are two downsides to this approach:

1. 随着您体重逐渐增加，您可能会对自己的体脂水平感到更加不舒服。
1. As you get deeper into your lean bulk, you’ll probably become more uncomfortable with your body fat levels.
2. 一旦到了剪发的时间，你还需要经过一段相当长的路程才能回到原来的状态。
3. Once it comes time to cut, you’ll have a rather long journey back to lean ahead of you.

这就是为什么很多人发现微量减脂让瘦身增肌变得更有乐趣。它们能帮助你将体脂保持在更理想的范围内，并最大限度地减少你持续处于卡路里缺口状态的时间。

This is why many people find that mini-cuts make lean bulking more enjoyable. They help keep your body fat in a more attractive range and minimize the time you have to spend in an ongoing calorie deficit.

举个例子，假设你体重190磅，体脂率为10%，你正处于瘦体重增肌阶段。作为一名天生的中级或高级举重运动员，在瘦体重增肌期间，你应该争取每月增加体重的0.25%到0.5%左右；如果你的增肌基因正常，那么大约一半的体重应该是瘦体重，一半是脂肪。

For instance, let’s say you’re a 190-pound guy at 10 percent body fat, and you’re starting a lean bulk phase. As a natural intermediate or advanced weightlifter, you should look to gain around 0.25 to 0.5 percent of your body weight per month while lean bulking, and if you have ordinary muscle building genetics, about half of that weight should be lean mass and half fat.

这意味着平均而言，您每月应该增加 0.5 到 1 磅，其中包括每月 0.25 到 0.5 磅的瘦体重和脂肪。

That means that on average, you should gain 0.5 to 1 pound per month, consisting of 0.25 to 0.5 pounds of lean mass and fat per month.

很多人在精益增肌期间增重速度会比这个更快，因为他们经常暴饮暴食（假期、节假日、意外等等）。但假设你的增肌阶段完美无缺。如果你是一名中级举重运动员，增重过程应该如下：

Many people gain weight faster than this while lean bulking, because they overeat too often (vacations, holidays, accidents, and so forth), but let’s say you execute your gaining phase flawlessly. Here’s how it should play out if you’re an intermediate weightlifter:

月 Month	起始体重 Starting Body Weight	起始体脂百分比 Starting Body Fat %	最终体重 Ending Body Weight	最终体脂率 Ending Body Fat %	瘦体重增加 Lean Mass Gain	脂肪增加 Fat Gain
1 1	190 190	10% 10%	192 192	10% 10%	1 1	1 1
2 2	192 192	10% 10%	194 194	11% 11%	1 1	1 1
3 3	194 194	11% 11%	196 196	11% 11%	1 1	1 1
4 4	196 196	11% 11%	198 198	12% 12%	1 1	1 1
5 5	198 198	12% 12%	200 200	12% 12%	1 1	1 1
6 6	200 200	12% 12%	202 202	12% 12%	1 1	1 1
7 7	202 202	12% 12%	204 204	13% 13%	1 1	1 1
8 8	204 204	13% 13%	206 206	13% 13%	1 1	1 1
9 9	206 206	13% 13%	208 208	13% 13%	1 1	1 1
10 10	208 208	13% 13%	210 210	14% 14%	1 1	1 1
11 11	210 210	14% 14%	212 212	14% 14%	1 1	1 1
12 12	212 212	14% 14%	214 214	15% 15%	1 1	1 1
十三 13	214 214	15% 15%	216 216	15% 15%	1 1	1 1
14 14	216 216	15% 15%	218 218	15% 15%	1 1	1 1
15 15	218 218	15% 15%	221 221	16% 16%	1 1	1 1
16 16	221 221	16% 16%	223 223	16% 16%	1 1	1 1
17 17	223 223	16% 16%	225 225	16% 16%	1 1	1 1
18 18	225 225	16% 16%	227 227	17% 17%	1 1	1 1
19 19	227 227	17% 17%	230 230	17% 17%	1 1	1 1
20 20	230 230	17% 17%	232 232	17% 17%	1 1	1 1

体重增加 Weight Gained	体脂增加百分比 Body Fat % Gained	瘦体重增加 Lean Mass Gained	脂肪增加 Fat Gained
40磅 40 pounds	7% 7%	20磅 20 pounds	20磅 20 pounds

这是一种过于简化的观点，但就我们的目的而言，它已经足够准确了。在这种最佳情况下，关键在于，你能够在不得不放弃之前持续近20个月的增肌，体重增加大约40磅（约18公斤），瘦体重和体脂比例为50/50。

This is a simplistic view, but it’s accurate enough for our purposes here. And the key takeaway in this best-case scenario is that you’d be able to lean bulk for nearly twenty months before having to call it quits, gaining somewhere around 40 pounds of body weight with a 50/50 split between lean mass and body fat.

实际上，您更有可能在十二到十六个月左右达到终点（如果您吃得太多，则会更快），但无论如何，这个计划都是获得大量肌肉和力量的绝佳机会。

In reality, you’re more likely to reach the finish line somewhere around the twelve- to sixteen-month mark (and sooner if you overeat too much), but either way, this plan would be a fantastic opportunity to gain a significant amount of muscle and strength.

然而，坏消息是，你必须暂时失去腹肌，因为它们会消耗掉大约13%到14%的体脂。然后，在庆祝完你的成果后，你还得面对现实，减掉你一路增重的脂肪。

The bad news, however, is you must go without abs for a while, as they fade around 13 to 14 percent body fat. And then, after celebrating your gains, you have to face the music and strip away all the fat you gained along the way.

要恢复到10%的体脂率，你现在需要减掉大约20磅（约9公斤）的脂肪，这需要18到25周的时间，具体取决于你对饮食和训练计划的坚持程度，以及你休息的次数。此外，如果你没有妥善管理卡路里和蛋白质的摄入、睡眠卫生和有氧运动，你很可能也会损失至少一部分肌肉。

To get back to 10 percent body fat, you now have to lose about 20 pounds of fat, which will take anywhere from eighteen to twenty-five weeks to accomplish, depending on how well you stick to your diet and training plans and how many breaks you take. Also, if you don’t properly manage your calorie and protein intake, sleep hygiene, and cardio, you’re likely to lose at least some muscle, too.

那么，完美地减掉 10% 就意味着要减掉大约 30 磅——20 磅脂肪和大约 10 磅肌内水分和糖原（以及一些食物重量），从技术上讲，这算作瘦体重。

A picture-perfect cut back to 10 percent, then, would entail losing about 30 pounds—20 pounds of fat and around 10 pounds of intramuscular water and glycogen (as well as some food weight), which technically counts as lean mass.

因此，在这个空中楼阁案例结束时，在短短两年多的时间里，你已经增加了大约 10 磅的肌肉组织，对于中级举重运动员来说，这是一个杰出的进步。

So, by the end of this castle-in-the-sky case, in just over two years, you’ve gained about 10 pounds of muscle tissue, which is outstanding progress for an intermediate weightlifter.

现在让我们看看微创手术如何改变现状。

Let’s now look at how mini-cuts can change things.

如果你在每四个月的精益增肌后进行一次为期四周的迷你减脂（一个合理的策略），每次迷你减脂时减掉 2% 到 3% 的体重（一个合理的目标），并在整个过程中保持完美的纪律和依从性（一个很高的要求），那么结果如下：

If you were to do one four-week mini-cut after every four months of lean bulking (a reasonable strategy), lose 2 to 3 percent of your body weight on each mini-cut (a reasonable target), and maintain flawless discipline and compliance throughout (a tall order), here’s how it plays out:

月 Month	起始体重 Starting Body Weight	起始体脂百分比 Starting Body Fat %	最终体重 Ending Body Weight	最终体脂率 Ending Body Fat %	瘦体重增加/减少 Lean Mass Gain/Loss	脂肪增加/减少 Fat Gain/Loss
1 1	190 190	10% 10%	192 192	10% 10%	1 1	1 1
2 2	192 192	10% 10%	194 194	11% 11%	1 1	1 1
3 3	194 194	11% 11%	196 196	11% 11%	1 1	1 1
4 4	196 196	11% 11%	198 198	12% 12%	1 1	1 1
5 5	198 198	12% 12%	194 194	10% 10%	1 1	3 3
6 6	194 194	10% 10%	196 196	11% 11%	1 1	1 1
7 7	196 196	11% 11%	198 198	11% 11%	1 1	1 1
8 8	198 198	11% 11%	200 200	11% 11%	1 1	1 1
9 9	200 200	11% 11%	202 202	12% 12%	1 1	1 1
10 10	202 202	12% 12%	198 198	11% 11%	1 1	3 3
11 11	198 198	11% 11%	200 200	11% 11%	1 1	1 1
12 12	200 200	11% 11%	202 202	11% 11%	1 1	1 1
十三 13	202 202	11% 11%	204 204	12% 12%	1 1	1 1
14 14	204 204	12% 12%	206 206	12% 12%	1 1	1 1
15 15	206 206	12% 12%	202 202	11% 11%	1 1	3 3
16 16	202 202	11% 11%	204 204	11% 11%	1 1	1 1
17 17	204 204	11% 11%	206 206	12% 12%	1 1	1 1
18 18	206 206	12% 12%	208 208	12% 12%	1 1	1 1
19 19	208 208	12% 12%	210 210	12% 12%	1 1	1 1
20 20	210 210	12% 12%	206 206	11% 11%	1 1	3 3
21 21	206 206	11% 11%	208 208	11% 11%	1 1	1 1
22 22	208 208	11% 11%	210 210	12% 12%	1 1	1 1
23 23	210 210	12% 12%	212 212	12% 12%	1 1	1 1
24 24	212 212	12% 12%	214 214	12% 12%	1 1	1 1
二十五 25	214 214	12% 12%	210 210	11% 11%	1 1	3 3

体重增加 Weight Gained	瘦体重增加 Lean Mass Gained	脂肪增加 Fat Gained
20磅 20 pounds	15磅 15 pounds	5磅 5 pounds

再次强调，这是一种天马行空、简化的观点，但它也具有说明性。正如你所见，浅色阴影单元格代表正在瘦身的月份，而深色阴影单元格代表正在减脂的月份。

Again, this is a fanciful, reductionist view, but it’s also illustrative. As you can see, the lightly- shaded cells are lean bulking months, and the darkly shaded cells are those spent cutting.

那么，在这两年里，你的体脂率徘徊在11%左右，你增加了大约15磅的瘦体重，而体脂只增加了5磅。换句话说，你增加的肌肉量几乎和你持续增肌减脂时一样多，而且你不需要牺牲腹肌。

During those two years, then, your body fat percentage hovered around 11 percent, and you’ve gained about 15 pounds of lean mass and just 5 pounds of body fat. In other words, you’ve gained almost as much muscle tissue as you would have continuously lean bulking and then cutting, but you didn’t have to sacrifice your abs along the way.

事实上，在瘦身增肌时你可能会增加更多的脂肪，而在减脂时减少的脂肪较少，这主要是因为顺从性，但正确使用微减脂可以帮助你获得几乎与持续瘦身增肌一样多的肌肉，而脂肪增加却明显较少。

In reality, you’ll probably gain more fat when lean bulking and lose less when cutting, mostly because of compliance, but using mini-cuts properly can help you gain almost as much muscle as continuous lean bulking with significantly less fat gain.

看到这里，你可能会想，为什么不也试试迷你增肌？为什么不先保持4到8周的热量盈余，增加一点体脂和肌肉，然后再通过迷你减脂来减掉这些脂肪呢？

At this point, you may be wondering, why not use mini-bulks, too? Why not stay in a calorie surplus for 4 to 8 weeks, gain a little body fat and muscle, and then strip away the fat with a mini-cut?

不幸的是，这种方法很少奏效。我们无需赘述细节，但当你进入卡路里盈余状态时，你身体的“肌肉构建机制”需要时间来预热并高速运转。因此，如果过于频繁地进入卡路里缺口状态，你就会阻碍这种情况的发生。

Unfortunately, this rarely works well. We don’t need to get into the nitty gritty details, but it takes time for your body’s “muscle-building machinery” to warm up and get into high gear when you enter a calorie surplus. Thus, by entering a calorie deficit too often, you prevent this from happening.

或者换句话说，增肌是一个缓慢的过程，需要时间来积累动力，如果你每个月都进行一次小规模增肌训练，反而会阻碍你的增肌进程。这就是为什么你应该设定目标，每次至少坚持12周的精益增肌训练。

Or put differently, muscle-building is a slow process that takes time to gain momentum, and you’ll hamstring this by pumping the brakes every month or so with mini-bulks. This is why you should aim to lean bulk for at least 12 weeks at a time.

间歇性禁食

Intermittent Fasting

间歇性禁食很简单。本质上，你一天中的大部分时间都不吃东西，然后把所有卡路里塞进一个“进食窗口”，这个窗口可以持续4到8个小时。

Intermittent fasting is simple. At bottom, you don’t eat for most of the day, then you cram all of your calories into an “eating window” that can last anywhere from 4 to 8 hours.

如果这听起来很愚蠢、不舒服，甚至不健康，我理解。几年前我第一次听说这件事时，也是这么想的。

If that sounds stupid, uncomfortable, or even unhealthy, I understand. I thought the same thing when I first heard about it years ago.

16、18、24，甚至36个小时不吃东西，然后“大快朵颐”？这能帮你减肥、增肌、提升脑力、延缓衰老、预防疾病？拜托。这种饮食听起来就像是跟那些健康“大师”每年一月炮制出来的那些时髦的无稽之谈混在一起的廉价食品。

Eat nothing for 16, 18, 24, or even 36 hours and then “feast?” That will help you lose weight, build muscle, improve mental performance, age slower, and prevent sickness? Come on. That’s a diet that sounds like it belongs in the bargain bin with the rest of the faddish nonsense that health “gurus” churn out every January.

然而，令我惊讶的是，间歇性禁食竟然可以成为提高饮食依从性的有效工具。它有充分的科学依据，而且也并非总是令人不快。事实上，许多人比传统的饮食模式更喜欢间歇性禁食，因为它让他们可以少吃多餐。

It surprised me to learn, however, that intermittent fasting can be an effective tool for improving dietary compliance. It has good science on its side, and it doesn’t have to be unpleasant. In fact, many people enjoy intermittent fasting more than traditional eating patterns, because it allows them to have fewer, larger meals.

间歇性禁食的科学研究也有助于打破饮食和营养领域中一些最重要的、不为人知的神圣原则。

Scientific research on intermittent fasting has also helped tip some of the biggest, doddering sacred cows of diet and nutrition.

因此，间歇性禁食将会继续存在。然而，它并非某些人所想象的节食方式的巨大飞跃。它不会自动帮你“恢复”，燃烧腹部脂肪，或延缓衰老。

Accordingly, intermittent fasting is here to stay. What it isn’t, however, is the quantum leap in dieting that some people would have you believe. It won’t automagically help you “recomp,” burn away belly fat, or stave off aging.

然而，它可以帮助你更好地坚持你的饮食，并改善你的长期效果。所以你应该了解它是什么，它是如何工作的，以及如何使用它。

It can, however, help you stick to your diet better and improve your long-term results. That’s why you should understand what it is, how it works, and how to use it.

为了回答这个问题，让我们从头开始：为什么它被称为“间歇性禁食”？

To get there, let’s start at square one: why is it called “intermittent fasting”?

嗯，这个术语只是对它的一种半完美描述。你可以断食，但根据方案的不同，不一定是“间歇性”断食——有时，你会反其道而行之，按照固定的时间表断食。

Well, the term is only a semi-perfect description of what it is. You fast, but depending on the protocol, not necessarily “intermittently”—sometimes, you do the opposite and fast on a regular schedule.

那么“禁食”是什么？很多人以为它的意思是“不吃东西”或者“空腹”，但它的含义远不止于此。

And what is “fasting?” Many people assume it means “not eating food” or “having an empty stomach,” but it’s more than that.

当你吃下食物时，它会被分解成细胞可以利用的各种分子，比如氨基酸、葡萄糖和脂肪酸。这些分子进入血液，并被胰岛素这种激素吸收，然后被运送到细胞内。

When you eat food, it gets broken down into various molecules that your cells can use, like amino acids, glucose, and fatty acids. These molecules find their way into your blood and are met by the hormone insulin, which shuttles them into cells.

胰岛素水平的升高与膳食的量和成分成正比。膳食量越大，蛋白质和碳水化合物含量越高，胰岛素反应就越强烈。35膳食的大小和成分也决定了胰岛素水平维持升高的时间（从两小时到六个小时以上）。三十六

Insulin levels rise in proportion to the size and composition of the meal. The larger the meal and higher in protein and carbohydrate it is, the larger the insulin response.35 The size and composition of the meal also determines how long insulin levels remain elevated (anywhere from two to six+ hours).36

当你的身体正在消化和吸收你所吃的食物时，胰岛素水平“升高”，你就处于“饱”或“餐后”状态（“餐”指的是与进餐有关）。然而，一旦你的身体完成了食物和营养物质的处理，胰岛素水平就会下降到一个较低的基线水平，你就处于“空腹”或“吸收后”状态。

When your body is digesting and absorbing the food you’ve eaten, and insulin levels are “up,” you’re in a “fed” or “postprandial” state (prandial means having to do with a meal). Once your body has finished processing the food and nutrients, however, insulin levels drop to a low, baseline level, and you’re now in a “fasted” or “postabsorptive” state.

间歇性禁食是一种更注重何时吃而不是吃什么的节食方式，其总体目标是花更多的时间处于吸收后（低胰岛素）状态，而不是餐后（高胰岛素）状态。

As intermittent fasting is a style of dieting that concerns itself most with when instead of what you eat, the general goal is to spend more time in a postabsorptive (low insulin) state than postprandial (high insulin) one.

举例来说，在正常饮食的情况下，您可能会从早上 8 点到晚上 9 点每隔几个小时进食一次，也就是说，每天您会间歇性地进食约 13 个小时，然后约 11 个小时不吃东西。

So for instance, with a normal diet, you might eat food every few hours from, let’s say, 8 a.m. until 9 p.m. That is, every day you’d eat food intermittently for ~13 hours and eat nothing for ~11 hours.

由于食物消化需要时间，并且取决于您一天中最后一餐的大小和成分，您的身体处于吸收后状态的大部分时间都发生在您睡眠时。

Because of the time required to process food, and depending on the size and composition of your final meal of the day, most of your body’s time in a postabsorptive state occurs when you’re asleep.

间歇性禁食则完全相反。例如，按照我推荐的方案，你会间歇性地进食8小时，然后16小时不吃任何东西。这样，你的身体就会有更多时间处于吸收后状态。

With intermittent fasting, you flip this around. For instance, with the protocol I recommend, you eat food intermittently for 8 hours and eat nothing for 16 hours. This way, your body spends more time in a postabsorptive state.

为什么要强调禁食？这就是我之前持怀疑态度的原因。发明一种流行饮食法最简单的方法之一，就是把饮食的某个方面孤立出来，然后把其他一切都依赖它。

Why all the emphasis on fasting? This is why I was skeptical. One of the easiest ways to invent a fad diet is to isolate some aspect of eating and hang everything else on it.

例如，低碳水化合物倡导者认为碳水化合物是导致肥胖、疾病、种族主义、与卡戴珊姐妹同行以及世界上所有其他错误事物的“入门毒品”。原始饮食法的倡导者声称，我们的饮食习惯应该遵循我们对古代祖先饮食的错误理解。无麸质的倡导者则喋喋不休地宣称，一种对绝大多数人无害的蛋白质正在摧毁我们的身体，必须被彻底消灭。

For example, low-carb crusaders hold up carbs as the gateway drug to obesity, disease, racism, Keeping Up with the Kardashians, and everything else wrong in the world. Paleo advocates claim that our dietary habits should follow a flawed understanding of what our ancient ancestors ate. Gluten-free muppets bang on about how a protein harmless to the vast majority of the population is destroying our bodies and must be stamped out of existence.

还有间歇性禁食，它把禁食奉为圭臬。因此我早期对它持怀疑态度。

Then there’s intermittent fasting, which puts fasting up on a pedestal. Hence my early cynicism.

我的观点也并非完全错误。间歇性禁食对健康和身体成分的益处被过分夸大了，很多说法（比如减少痤疮、延长寿命等等）基本上都是无稽之谈。

And I wasn’t entirely wrong. The health and body composition benefits of intermittent fasting are wildly overblown, and many claims (reduced acne, increased longevity, and others) are essentially made up out of whole cloth.

也就是说，如果您很难坚持传统的饮食模式，间歇性禁食可能会有所帮助。37例如，我们在减肥时面临的最大障碍是控制卡路里摄入量，如果间歇性禁食能让这一点变得更容易一些，那就值得考虑。

That said, if you have a hard time sticking to your diet with a traditional eating pattern, intermittent fasting may be able to help.37 For instance, the single biggest hurdle we face when cutting is controlling calorie intake, and if intermittent fasting makes that even slightly easier, it’s worth considering.

然而，尽管间歇性禁食的狂热粉丝们会让你相信，但关于这种饮食方式，并没有太多值得一说的。

Despite what intermittent fasting fanboys would have you believe, however, there isn’t much else to be said about this style of eating.

例如，德克萨斯理工大学的科学家进行的一项研究将 18 名平均年龄为 22 岁的活跃男性分成两组：三十八

For instance, a study conducted by scientists at Texas Tech University split eighteen active men with an average age of twenty-two into two groups:38

1. 第一组每周四天，在四个小时内摄入所有卡路里。他们可以想吃什么就吃什么，想吃多少就吃多少，但不能在这四小时之外进食；其他日子，他们可以随时进食。
1. Group one ate all of their calories in a four-hour window, four days per week. They could eat whatever and as much as they wanted, but couldn’t eat outside of those four hours on those days, and on the other days, they could eat whenever they wanted.
2. 第二组遵循正常的饮食习惯和时间表。
3. Group two followed their normal eating habits and schedules.

两组人每周都进行三天的举重训练，在研究之前和之后，研究人员使用双能X 射线吸收仪 (DXA) 测量了他们的全身脂肪和瘦体重、他们的杠铃卧推和腿推力量以及他们的二头肌和股四头肌的厚度。

Both groups lifted weights three days per week, and before and after the study, the researchers measured their total body fat and lean mass with dual x-ray absorptiometry (DXA), their barbell bench press and leg press strength, and their biceps and quadriceps muscle thickness.

八周后，除了卡路里摄入量之外，两组之间在任何指标上均没有统计学上的显著差异——第一组每天比第二组少摄入几百卡路里，因此减轻了一些体重（尽管不足以具有统计学意义）。

After eight weeks, there were no statistically significant differences between the groups on any measure except calorie intake—group one ate several hundred calories per day less than group two and lost some weight as a result (though not enough to be statistically significant).

肯尼索州立大学的科学家可能对间歇性禁食进行了迄今为止最好的研究。三十九

Perhaps the single best study conducted on intermittent fasting to date was performed by scientists at Kennesaw State University.39

在这种情况下，研究人员将 26 名接受过阻力训练的男性（平均年龄为 23 岁，平均举重经验为 5 年）分成两组：

In this case, the researchers divided twenty-six resistance-trained men with an average age of twenty-three and an average weightlifting experience of five years into two groups:

1. 第一组在 8 小时的进食时间内消耗了所有卡路里，进食时间为中午至晚上 8 点或下午 1 点至晚上 9 点
1. Group one consumed all of their calories in an eight-hour feeding window, eating their meals from noon to 8 p.m. or 1 p.m. to 9 p.m.
2. 第二组全天随时摄入卡路里。
3. Group two consumed their calories whenever they wanted throughout the day.

营养师为参与者制定了膳食计划，确保他们摄入的热量比维持体重所需的热量少 25%，并且每天每公斤体重至少摄入 1.8 克蛋白质。

A nutritionist created meal plans for the participants that ensured they ate 25 percent fewer calories than they needed to maintain their weight and at least 1.8 grams of protein per kilogram of body weight per day.

这些人每周还进行三次全身举重锻炼，类似于“超越更大更瘦更强”计划中的锻炼，科学家在研究前后进行了广泛的测量，包括身体成分、上臂和大腿厚度、卧推和腿推单次最大重量、肌肉耐力等等。

The men also did three full-body weightlifting workouts per week that resembled those you’ll do in the Beyond Bigger Leaner Stronger program, and the scientists took extensive measurements before and after the study, including body composition, upper arm and thigh thickness, bench press and leg press one-rep max, muscular endurance, and many more.

再次，在任何测量上均未发现各组之间有统计学上的显著差异。

And again, no statistically significant differences were found between the groups on any measure.

帕多瓦大学科学家进行的另一项研究也发现了几乎相同的结果。40在这种情况下，间歇性禁食的人获得的肌肉和力量与遵循正常饮食计划的人相同，但减少的体脂略多。然而，造成这种情况的原因是，他们每天摄入的热量比遵循正常饮食计划的人少了大约200卡路里，这足以解释脂肪减少量差异的大致原因。

Yet another study performed by scientists at the University of Padova found almost identical results.40 In this case, people using intermittent fasting gained the same amount of muscle and strength as people following a normal meal schedule, but lost slightly more body fat. The reason for this, though, was they were eating about 200 fewer calories per day than the people following the normal meal schedule, which is enough to explain more or less all of the difference in fat loss.

间歇性禁食的另一个问题是，研究表明，锻炼前摄入碳水化合物可以提高运动表现，而锻炼前摄入蛋白质可以增强恢复。41你的锻炼表现越好，恢复得越好，你的进步就越大。

Another issue with intermittent fasting is research shows that pre-workout carbs enhance performance and pre-workout protein may enhance recovery.41 The better you can perform in your workouts and recover from them, the better your progress.

最后，研究表明，每天至少吃三到四餐，每次至少摄入 30 克蛋白质，可能比吃一两顿包含大部分每日蛋白质的大餐（许多人在间歇性禁食时都是这样做的）更有利于增加肌肉。四十二

Finally, studies suggest that eating at least 30 grams of protein across at least three to four meals per day is probably better for gaining muscle than having one or two large meals containing most of your daily protein (as many people do when intermittent fasting).42

这就是为什么我只推荐间歇性禁食，如果它能帮助你更好地坚持你的饮食计划。

All this is, again, why I only recommend intermittent fasting if it helps you better stick to your meal plan.

“但是12、14甚至16个小时不吃东西，难道不会损失肌肉，减慢新陈代谢吗？”这是一个好问题，也是健美爱好者们长期以来的共识。

“But won’t I lose muscle and slow down my metabolism by going for 12, 14, or 16 hours without food”? A good question and long-standing belief among bodybuilders.

然而，由于科学对禁食时发生的情况有了更深入的了解，我们现在知道事实并非如此。43为了理解原因，让我们回顾一下禁食与肌肉组织分解之间的关系。

Thanks to scientific insights into what happens when we fast, however, we now know that’s not the case.43 To understand why, let’s review how fasting relates to muscle tissue breakdown.

葡萄糖，又称血糖，是细胞和器官的重要能量来源。为身体提供葡萄糖最简单的方法是摄入碳水化合物，但也可以通过其他物质转化为葡萄糖，例如氨基酸（存在于蛋白质中）和甘油（存在于体脂中）。

Glucose, or blood sugar, is a great source of energy for your cells and organs. The easiest way to provide your body with glucose is to eat carbs, but it can also create glucose out of other substances, such as amino acids (found in proteins) and glycerol (found in body fat).

当你禁食时，你的身体必须依靠自身的能量储备来获取葡萄糖并维持生命，而它有两个主要能量来源：

When you’re fasting, your body must rely on its own energy stores to obtain glucose and survive, and it has two primary sources for this:

1. 糖原储存在肝脏中。糖原是一种碳水化合物，可以转化为葡萄糖。
1. Glycogen stored in the liver. Glycogen is a form of carbohydrate that can be converted into glucose.
2. 体脂。当脂肪细胞动员起来时，脂肪酸会被释放到血液中，许多细胞可以燃烧脂肪酸和甘油来获取能量，甘油可以转化为葡萄糖。
3. Body fat. When fat cells are mobilized, fatty acids are released into the blood, which many of your cells can burn for energy, along with glycerol, which can be converted into glucose.

只要身体能够利用这两种能量来源维持自身，就没有理由分解肌肉组织。然而，当肝脏耗尽糖原时，身体不会继续单独燃烧体内脂肪——它还会消耗肌肉来获取氨基酸，并将其转化为葡萄糖。

So long as the body can turn to these two energy sources to sustain itself, it has no reason to break down muscle tissue. When the liver runs out of glycogen, however, the body won’t continue burning body fat alone—it’ll also cannibalize muscle to obtain amino acids for conversion into glucose.

例如，乔治 F. 卡希尔 (George F. Cahill, Jr.) 博士开展的一项研究发现，肌肉组织分解产生的氨基酸在禁食 16 小时内负责维持约 50% 的血糖，在禁食 28 小时内负责维持 100% 的血糖。四十四

For example, a research review conducted by Dr. George F. Cahill, Jr. found that amino acids produced by the breakdown of muscle tissue were responsible for about 50 percent of glucose maintenance at the 16-hour mark of fasting, and 100 percent at the 28-hour mark.44

因此，许多为运动员和健美运动员设计的间歇性禁食方案并不涉及一次禁食超过 16 小时。

For this reason, many intermittent fasting protocols designed for athletes and bodybuilders don’t involve fasting for over 16 hours at a time.

间歇性禁食打破的另一个谣言是它会导致新陈代谢紊乱。

The other fable intermittent fasting has dispelled is the claim that it can cause your metabolism to faceplant.

大多数人会把饥饿和饿死联系在一起（比如，他们吃完最后一顿饭几个小时后就会说：“我饿死了！”），但从生理学角度来看，这两者截然不同。饥饿就像火花，而饿死就像四级火警。而且，需要非常强烈的饥饿感才能变成真正的饥饿。

Most people connect hunger and starvation (“I’m starving,” they say, just a few hours after their last meal), but physiologically, these are very different things. Hunger is a spark, while starvation is a four-alarm fire. And it takes a lot of hunger to turn into real starvation.

举个例子：罗切斯特大学的科学家进行的一项研究发现，代谢率直到禁食 60 小时后才下降，而且下降幅度仅为 8%。45

Case in point: a study conducted by scientists at the University of Rochester found that metabolic rate didn’t decline until 60 hours of fasting, and the reduction was a mere 8 percent.45

此外，研究表明，禁食 36 至 48 小时后新陈代谢会加快，这从进化的角度来看是有道理的。46

What’s more, research shows that the metabolism speeds up after 36 to 48 hours of fasting, which makes sense from an evolutionary perspective.46

如果我们有一段时间没吃东西了，我们的身体需要什么？当然是食物。它是如何刺激我们寻找食物的呢？通过增加两种化学物质的分泌：肾上腺素和去甲肾上腺素，它们让我们思维敏捷，促使我们活动。顺便说一句，这些化学物质也会提高我们的新陈代谢率。

If we haven’t eaten in some time, what does our body want? Food, of course. And how does it stimulate us to find food? By increasing production of two chemicals that sharpen our minds and urge us to move around: adrenaline and noradrenaline. Incidentally, these chemicals also increase our metabolic rate.

研究表明，真正的“饥饿”始于约三天（72 小时）不进食，此时主要能量来源变成肌肉组织。47这会导致肌肉流失，但随着时间的推移，肌肉流失也会逐渐减少，因为瘦体重对于维持健康和生命至关重要。四十八

Studies show that true “starvation” begins at about three days (72 hours) of not eating, at which point the primary source of energy becomes muscle tissue.47 This causes muscle loss, but even that tapers off as time goes on, because lean mass is vital to preserving health and life.48

所以，底线是这样的：

So, here’s the bottom line:

和所有流行的节食品牌一样，间歇性禁食也沦为不切实际的希望和期望的牺牲品。人们总是在寻找捷径和“小窍门”，而精明的营销人员也总是乐于助人。

Like any popular brand of dieting, intermittent fasting is a victim of unreal hopes and expectations. People will always hunt for shortcuts and “hacks,” and there’ll always be astute marketers ready to oblige them.

如果单靠调整饮食计划就能显著增肌、减脂和改善健康状况，那就太好了，但这并不能。只有规律的运动、营养丰富的食物、少量饮酒和良好的睡眠习惯才能带来显著的改变。

It would be great if manipulating your eating schedule alone could significantly improve muscle gain, fat loss, and health, but it can’t. Only a lifestyle that includes regular exercise, nutritious foods, minimal alcohol, and good sleep hygiene can move the needle in a major way.

然而，间歇性禁食能做的是让减少卡路里摄入变得更容易、更愉快。就是这样。

What intermittent fasting can do, though, is make eating fewer calories easier and more enjoyable. That’s it.

卡路里循环

Calorie Cycling

卡路里循环是一种饮食方法，包括有计划地增加和减少卡路里的摄入量，通常是通过吃更多或更少的碳水化合物。

Calorie cycling is a method of eating that involves planned increases and decreases in calorie intake, usually by eating more or less carbohydrate.

有许多卡路里循环方案可供选择，但大多数都是在一周内交替进行高卡路里、中卡路里和低卡路里日。

There are many calorie cycling protocols to choose from, but most alternate between high-, medium-, and low-calorie days throughout the week.

• 在高热量的日子里，你消耗的热量通常比消耗的多。
• On high-calorie days, you typically consume more calories than you burn.
• 在中等卡路里摄入日，您消耗的卡路里数量通常与燃烧的卡路里数量相同。
• On medium-calorie days, you typically consume as many calories as you burn.
• 在低热量的日子里，您消耗的热量通常比消耗的热量少。
• On low-calorie days, you typically consume fewer calories than you burn.

高热量、中热量和低热量摄入的具体组合取决于您的目标和偏好。

The exact mix of your high-, medium-, and low-calorie days depends on your goals and preferences.

例如，如果你想减肥，可以每周五天保持热量不足，其余两天维持维持量，让身体休息一下。作为一名高级举重运动员，这可以帮助你在减脂过程中保持肌肉，尤其是在你节食至体脂水平极低的情况下。

For example, if you want to lose fat, you could maintain a calorie deficit for five days per week, and eat at maintenance on the remaining two days to give your body a break. As an advanced weightlifter, this can help with muscle retention as you get leaner, especially if you’re dieting to very low levels of body fat.

如果您想增加肌肉和力量，同时尽量减少脂肪增加，您可以改变这种布局，每周五天保持轻微的卡路里盈余，并在一周的剩余两天保持维持甚至减少的饮食。

If you want to gain muscle and strength while minimizing fat gain, you can flip this layout around and maintain a slight calorie surplus five days per week, and eat at maintenance or even a deficit on the remaining two days of the week.

卡路里循环的支持者声称它在几个有意义的方面优于传统节食，包括更快的脂肪减少和肌肉增加以及在减脂和瘦肉增肌时更少的不良副作用。

Proponents of calorie cycling claim it’s superior to traditional dieting in several meaningful ways, including faster fat loss and muscle gain and fewer unwanted side effects when cutting and lean bulking.

不幸的是，事情并非如此简单。在某些情况下，卡路里循环对某些人来说只是比常规方法略有改进，但绝对算不上饮食和营养方面的突破。

Unfortunately, it’s not that cut-and-dried. Calorie cycling is a minor improvement over the norm for some people under some circumstances, but definitely not a breakthrough in diet and nutrition.

让我们首先看看卡路里循环如何影响减肥，这是它最强大的吸引力。

Let’s start by looking at how calorie cycling affects weight loss, which is its most powerful draw.

卡路里循环与减肥

Calorie Cycling and Weight Loss

众所周知，任何长期维持卡路里缺口的节食方法都会导致体重下降，无论你何时、以何种方式摄入这些卡路里。一些人认为，卡路里循环可以通过促进新陈代谢和脂肪燃烧来增强卡路里限制，从而减少更多脂肪。

As you know, any diet that has you maintain a calorie deficit over an extended period will cause weight loss, regardless of when and how you consume those calories. According to some people, calorie cycling augments calorie restriction by boosting your metabolism and fat burning, resulting in more fat loss.

这纯属胡说八道。

This is hogwash.

要了解原因，首先必须了解减脂时细胞层面上发生的情况。

To understand why, you first have to understand what happens at a cellular level when you lose fat.

当你为了减肥而限制卡路里摄入时，你的身体会发生一些化学、激素和代谢变化。其中最主要的是体内脂肪产生的一种名为瘦素的激素的下降。49瘦素水平的下降是与节食有关的一系列副作用的根本原因，这些副作用被称为代谢适应，或者更不准确地说，代谢损伤。50

When you restrict your calories for fat loss, several chemical, hormonal, and metabolic changes take place in your body. Chief among these fluctuations is a drop in a hormone produced by body fat known as leptin.49 This drop in leptin underlies the constellation of side effects associated with dieting known as metabolic adaptation, or more inaccurately, metabolic damage.50

瘦素在许多身体功能中发挥着重要作用，但它的主要作用是让大脑保持警觉，了解有多少能量可用于生存。大脑密切关注基本代谢功能和活动所消耗的能量与食物和体脂中可利用的卡路里之间的关系。

Leptin plays an important role in many bodily functions, but its main job is to keep the brain alert to how much energy is available for survival. The brain pays close attention to the relationship between the energy burned through basic metabolic function and activity and the calories available from food and body fat.

在短期内（几小时、几天），瘦素会根据您每日的卡路里摄入量（尤其是碳水化合物摄入量）而上升和下降。51当你吃过饭并且能量充足时，它会升高，向你的大脑发出信号以减少饥饿感，增加身体活动量，并保持较高的代谢率；而当一餐提供的能量开始耗尽并且必须利用体内的脂肪时，它会降低，发出需要更多食物的信号。

In the short-term (hours, days), leptin rises and falls based on your daily calorie intake (especially your carb intake).51 It increases after you’ve eaten a meal and energy is plentiful, signalling your brain to reduce hunger, increase physical activity levels, and maintain a high metabolic rate; and it decreases as the energy provided by a meal begins to run out and body fat must be tapped, signalling the need for more food.

从长远来看（几周、几个月、几年），瘦素会根据您的体脂百分比而上升和下降。52当体内脂肪含量高时，瘦素水平也高，大脑就会做出反应，增强饭后的饱腹感、体力活动水平和代谢率。

In the long-term (weeks, months, years), leptin rises and falls based on your body fat percentage.52 When body fat levels are high, leptin levels are high, and your brain responds by bolstering fullness after meals, physical activity levels, and metabolic rate.

当瘦素水平较低并持续至少几天时，就像节食时一样，这会向大脑发出强烈的信号，表明它应该采取措施增加食物摄入量并节省能量。53

When leptin levels are low and remain so for at least several days, as they do when dieting, this sends a strong signal to the brain that it should take measures to increase food intake and conserve energy.53

你可能亲身经历过这种事。在节食初期——大多数人的最初三到五周——感觉就像鸭汤一样。体重秤上的数字不断下降，你的腰围不断收窄，你很少感到饥饿，感觉自己恢复了正常。

You’ve likely experienced this firsthand. In the early stages of dieting—the first three to five weeks for most people—it’s duck soup. The scale keeps ticking downward, your waist keeps shrinking inward, you’re rarely hungry, and you feel like your normal self.

然而，大约两个月后，你开始感觉到“它”——相当于健身时的“硬梆梆”。你的能量水平、训练动力和饮食依从性开始下降，你的饥饿感、渴望和烦躁情绪飙升。

Sometime around the two-month mark, though, you begin to feel “it”—the bodybuilding equivalent of “bonking.” Your energy levels, motivation to train, and dietary compliance start to sag, and your hunger, cravings, and irritability spike.

就你的身体而言，你快要饿死了，它已经准备好拼命挣扎求生。而它的首要指令就是消除热量缺口。

As far as your body’s concerned, you’re starving to death, and it’s ready to fight hammer and tongs to survive. And its prime directive has become to eliminate the calorie deficit.

可惜的是，这种情况只能控制，无法根治。只要你节食，你的身体就会抗拒你减肥的努力。

Sadly, this is something you can only manage, not cure. So long as you’re dieting, your body is going to resist your efforts to get leaner.

现在来看看好消息：当你吃得更多时，瘦素水平会上升，你会感觉就像有人“重新打开了灯”。从某种意义上说，这就是正在发生的事情——你的身体在“奖励”你减少或消除它认为对其生存构成威胁的卡路里缺口。

Now for the good news: When you eat more, leptin levels rise, and you feel like someone “turned the lights back on.” In a sense, that’s what’s happening—your body is “rewarding” you for shrinking or erasing the calorie deficit it perceives as a threat to its survival.

一旦您完全停止节食，您的瘦素水平就会低于您体脂水平较高时的水平，但仍然足够高，让您再次感到健康和充满活力。

Once you’ve stopped dieting altogether, your leptin levels will be lower than they were when your body fat levels were higher, but they can still be high enough for you to feel healthy and vital again.

出于“美观”考虑，人们追求的较低体脂水平也是如此——男性体脂水平为10%到15%，女性体脂水平为20%到25%。在这样的体脂水平下，瘦素的产生会趋于稳定，形成一个新的常态，或者说，科学家称之为“稳定点” 。54只要你保持足够的活动量和吃足够的营养食品，你就可以相对轻松地保持这样的体格。

That’s true of the lower body fat levels people pursue for “aesthetics”—10 to 15 percent for men and 20 to 25 percent for women. At such levels of body fat, leptin production stabilizes, creating a new normal or settling point, as scientists call it.54 As long as you stay sufficiently active and eat plenty of nutritious foods, you can maintain such a physique with relative ease.

但是，如果你想把体脂率降到最低呢？如果你想拥有“健美身材”呢？你知道吗，男性体脂率要低于10%，女性要低于20%。

What if you want to plumb the lowest levels of body fatness, though? What if you want to get “shredded”? You know, sub-10 percent body fat for men and sub-20 percent for women?

这是一个截然不同、更棘手的领域，是低瘦素带来的困扰。一旦体脂达到这个水平，瘦素的分泌就会变得非常低，对很多人来说，这意味着持续的饥饿感、嗜睡和烦躁。55

This is different and more difficult territory, the stuff of low-leptin bugbears. Once your body fat reaches these levels, leptin production becomes vanishingly low, and for many, this means unyielding hunger, lethargy, and irritability.55

他们对此也无能为力，因为除了注射合成瘦素（每天花费约 1,000 美元）之外，没有其他方法可以消除瘦素介导的低体脂水平副作用，除了……增加体脂。

There’s nothing much they can do about it, either, because aside from injecting synthetic leptin—which costs around $1,000 per day—there’s no way to nullify the leptin-mediated side effects of low body fat levels besides … gaining body fat.

你可以坚持自己的立场，但这会对精力、情绪、体力和荷尔蒙健康造成损害。基本上，你只能在“被剥皮”和感觉像个正常人之间做出选择。

You can stick to your guns, but it’ll take its toll in the form of energy, mood, strength, and hormonal health. Basically, you just have to choose between being “peeled” and feeling like a normal human.

我自己也去过那里好几次。像这样“准备拍照”的样子很有趣……

I’ve been there myself several times. It’s fun to look “photoshoot ready,” like this …

…但处理后果就不那么有趣了：

… but it’s not so fun to deal with the fallout:

• 在大型复合练习中我的力量损失了大约 5%。
• Losing about 5 percent of my strength on the big compound exercises.
• 我在锻炼时缺乏动力、精力和热情。
• Less drive, energy, and enthusiasm in my workouts.
• 谨慎而持续地控制我的卡路里摄入量，这意味着很少“作弊”，尤其是不要吃高脂肪食物。
• Careful and consistent control of my calorie intake, which meant little in the way of “cheating,” and especially not with high-fat foods.
• 尽管吃得足够多以维持体重，但从来都没有完全感到饱足。
• Never feeling fully satisfied from meals despite eating enough to maintain my weight.

现在，我并不是说你不应该被撕碎——事实上，我认为大多数中级和高级举重运动员都应该至少体验一次这个过程。这是一场纪律、毅力和延迟满足的游戏，这些技能始终值得磨练。

Now, I’m not saying you shouldn’t get shredded—in fact, I think most intermediate and advanced weightlifters should experience the process at least once. It’s a game of discipline, perseverance, and delayed gratification, and those are always skills worth honing.

但如果有人说，一年365天都能炫耀“塑形”身材，且无需牺牲健康福祉，那他肯定是在撒谎。而那些看似毫不费力就能做到这一点的人，要么是在故作姿态，要么就是在服用类固醇。

But anyone who says you can flaunt a “shrink-wrapped” physique 365 days per year without sacrificing some of your health and wellbeing is lying. And anyone who appears to be doing it effortlessly is posturing or using steroids.

后一点值得强调，因为只要使用正确的药物，一切都会改变。突然之间，你就能保持极低的体脂水平，完成高强度的训练，增加肌肉和力量，而且摄入的热量比平时多出20%到30%。

The latter point deserves emphasis because with the right drugs, everything changes. Suddenly, you can maintain ridiculously low body-fat levels, crush workouts, gain muscle and strength, and eat a good 20 to 30 percent more calories than you’d be able to otherwise.

例如，“强化”健美运动员通常只花 10 到 12 周的时间就能达到阶段性瘦身，每天摄入 3,000 卡路里以上的热量（略低于我的瘦身增肌热量）并且很少进行有氧运动。

For instance, it’s not uncommon for “enhanced” bodybuilders to spend just 10 to 12 weeks getting stage-lean, eating upward of 3,000 calories per day (just shy of my lean bulking calories) and doing little cardio.

然而，我们凡人却要艰难得多，不过也得到了一个安慰：我们的身体没有崩溃。类固醇就像一个性感却阴险的情妇，会给我们的生理和心理带来巨大的破坏。

We mortals, however, have a much harder time of it, but we get a consolation prize: Our body doesn’t go to pieces. Steroids are a sexy but sinister mistress that wreaks physiological and psychological havoc.

不过，对于我们这些自然举重运动员来说，至少有一种方法可以缓解低瘦素生活的痛苦：卡路里循环。

There is a way for us natural weightlifters to at least ease the pain of low-leptin living, though: calorie cycling.

回想一下，瘦素水平的上升和下降取决于两个因素：

Recall that leptin levels rise and fall based on two factors:

1. 您的每日卡路里摄入量（短期内）。
1. Your daily calorie intake (in the short term).
2. 您的身体肥胖程度（长期来看）。
3. Your body fatness (in the long term).

当你节食减肥时，你对第二种方法无能为力，但你可以利用第一种方法暂时提高身体的瘦素产量。

When you’re dieting to get lean, there’s nothing you can do about number two, but you can exploit number one to raise your body’s leptin production temporarily.

具体来说，通过定期增加卡路里摄入量，您可以在几个小时甚至几天内提高瘦素水平，这可以缓解卡路里限制的一些负面副作用。56把它想象成在绕着泳池游一圈之前浮出水面喘口气。

Specifically, by periodically raising your calorie intake, you can increase your leptin levels for a few hours or even days, and this can ease some negative side effects of calorie restriction in particular.56 Think of it as coming up for a breather before going heads-down for another lap around the pool.

卡路里循环在您维持低体脂水平时也会有所帮助，但其作用有限，因为无论您吃多少食物，您的身体都只能在体内脂肪很少的情况下产生那么多的瘦素。

Calorie cycling can help when you’re maintaining low body fat levels as well, but it’s of limited utility because no matter how much food you eat, your body can only produce so much leptin with so little body fat.

无论哪种方式，要正确地进行卡路里循环，您需要遵循两个规则：

Either way, to calorie cycle correctly, you need to follow two rules:

1. 您必须从碳水化合物中获取大部分额外的卡路里。

   研究表明，食用膳食脂肪对瘦素水平没有影响，而显著增加碳水化合物的摄入量会导致瘦素生成大幅增加，只要你维持高碳水化合物饮食，这种现象就会持续下去。57

   目前还不清楚蛋白质对瘦素水平有何影响，但与碳水化合物相比，这种影响可能微不足道。58话虽如此，一些研究表明高蛋白饮食可能会提高瘦素敏感性，因此在使用碳水化合物来促进身体瘦素生成时，保持高蛋白质摄入量是个好主意。59

1. You must get most of your extra calories from carbs.

   Research shows that eating dietary fat has no effect on leptin levels, whereas significantly increasing carbohydrate intake causes a substantial spike in leptin production that can persist for as long as you maintain your higher-carb eating.57

   It’s unclear what effect protein has on leptin levels, but it’s likely insignificant compared to carbs.58 That said, some research suggests that high-protein dieting may improve leptin sensitivity, so it’s a good idea to keep protein intake high when using carbs to boost your body’s leptin production.59

2. 每周有两到三天你必须摄入维持热量的热量。

   在减脂或维持低体脂水平时，为什么不直接吃高碳水化合物饮食呢？如果碳水化合物能提高瘦素水平，这难道不会让瘦素的分泌持续升高吗？

   不幸的是，这不会起到作用，因为碳水化合物增强瘦素的效果是短暂的。60因此，随着时间的推移，无论您每天摄入多少碳水化合物，您的平均瘦素水平都会大致相同。

   一顿高碳水化合物餐或一天的高碳水化合物也不会达到标准，因为它不会将瘦素水平提高到足以影响您的生理机能。61你的大脑至少需要几天时间（有时甚至需要一两周）才能识别和“相信”瘦素的增加并做出积极反应。62

   因此，通过每周两到三天将热量摄入提高到维持水平，并在其他时间保持热量不足，您可以让减肥过程变得更容易忍受。

3. You must eat at maintenance calories for two to three days per week.

   Why not just eat a very high-carb diet when cutting or maintaining low body-fat levels? If carbs boost leptin levels, wouldn’t this keep leptin production perpetually elevated?

   Unfortunately, that won’t do the trick, because the leptin-enhancing effects of carbs are short-lived.60 Thus, over time, your average leptin levels will be about the same, regardless of how much or little carbohydrate you’re eating every day.

   A single high-carb meal or day won’t make the grade, either, because it doesn’t raise leptin levels enough to impact your physiology.61 It takes at least a couple of days (and sometimes up to a week or two) for your brain to recognize and “trust” the increase in leptin and respond positively.62

   Therefore, by raising your calories to maintenance two to three days per week and staying in a deficit otherwise, you can make getting ripped more tolerable.

总而言之，卡路里循环可以让减肥过程更愉快，尤其是在你身材苗条、努力瘦身的时候。它不会彻底改变你的减肥计划，但当瘦素水平低下时，每一点帮助都至关重要。

So, in summary, calorie cycling can make cutting more enjoyable, especially when you’re lean and working to get very lean. It’s not a game changer, but when leptin levels get low, every bit of help counts.

卡路里循环和肌肉锻炼

Calorie Cycling and Muscle Building

卡路里循环并不适合那些想要最大化增肌的举重新手。只要他们每天摄入足够的卡路里和蛋白质，就能快速进步，而卡路里循环的复杂化只会适得其反。

Calorie cycling isn’t for people new to weightlifting who want to maximize muscle gain. So long as they eat enough calories and protein every day, they’ll make rapid progress, and complicating things with calorie cycling will only detract from that.

即使是中级举重运动员，在进行精益增肌时也最好保持简单。他每天摄入的热量应该比消耗的多10%，进行大量的大重量举重训练，当体脂率达到15%到17%时，就将体脂率降至10%左右。如此反复，直到成为高级举重运动员（至少经过数年有效训练，并且肌肉生长的遗传潜力已达到80%或以上）。

Even an intermediate lifter is better off keeping it simple when lean bulking. He should eat about 10 percent more calories every day than he burns, do a lot of heavy weightlifting, and once he’s around 15 to 17 percent body fat, cut down to around 10 percent body fat. Rinse and repeat until he’s an advanced weightlifter (someone with at least several years of productive training who has achieved 80 percent or more of their genetic potential for muscle growth).

只有这样，卡路里循环才能对增肌有用。对于高级举重运动员来说，如果想要缓慢、稳定地增加肌肉和力量，同时保持精瘦（体脂率10%到12%），卡路里循环可以提供帮助。

Only then does calorie cycling become useful for muscle building. When an advanced lifter wants to make slow, steady muscle and strength gains while staying lean (10 to 12 percent body fat), calorie cycling can help.

它对高级举重运动员很有效，因为一旦他们获得了大部分遗传上可用的肌肉和力量，进步就会变得非常缓慢。

It works well for advanced weightlifters, because once they’ve gained most of the muscle and strength available to them genetically, progress slows to a crawl.

经过四五年的合理节食和训练，你每六个月能长一磅肌肉就算幸运了。等你训练时间长到我这个程度——现在已经快17年了——你得把一个孩子献祭给恐惧魔王克苏鲁，才能每年长一磅肌肉。

After four or five years of proper dieting and training, you’ll be lucky to gain a pound of muscle every six months. And by the time you’ve been training as long as I have—nearly 17 years now—you’d have to sacrifice a kid to the Dread Lord Cthulhu just to gain a pound of muscle per year.

我们将在第十一章详细讨论这一点，但基本上，当你开始举重时，你身体的肌肉锻炼机制就准备好全速运转，而在你的健身之旅的后期，它永远不会脱离一档或二档。

We’ll talk more about this in chapter eleven, but basically, when you start lifting weights, your body’s muscle-building machinery is ready to run at full throttle, whereas later in your bodybuilding journey, it never gets out of first or second gear.

因此，在训练的前六个月甚至十二个月，你可以通过增加每日卡路里盈余（比维持量高出500卡路里以上）来获得良好的效果，因为身体需要大量的增肌需求。然而，随着这些需求的减少——无论你在健身房做什么，这些需求都会随着你的进步而减少——你的身体不需要那么多额外的卡路里来满足这些需求。

Thus, for your first six to even twelve months of training, you can get great results with a larger daily calorie surplus—upward of 500 calories above maintenance—because of the substantial muscle-building demands being placed on the body. As those demands shrink, however—and they do as you progress regardless of what you do in the gym—your body doesn’t need as many additional calories to meet them.

换句话说，增肌20磅（许多人在第一年就能做到）所需的热量盈余远大于增肌几磅（几磅）。在后者情况下，额外摄入200到300卡路里就足够了。

In other words, it requires a much larger calorie surplus to build 20 pounds of muscle (which many guys can do in their first year) than a couple of pounds. In the latter case, 200 to 300 calories over maintenance is sufficient.

好消息是，虽然随着我们体型越来越大、力量越来越强，肌肉增长变得越来越难以预测，但维持增肌所需的卡路里盈余减少，反而会减少脂肪的增加。如此一来，你就可以在接下来的几个月里保持增肌状态，直到体脂水平上升到足以进入减脂阶段。

The good news is while muscle growth becomes more elusive as we get bigger and stronger, the smaller calorie surplus required to keep progressing diminishes fat gain. So much so that you can lean bulk for many months before your body-fat levels rise high enough to warrant a cutting phase.

如果你在精益增肌过程中使用卡路里循环，可以坚持更长时间。每周有四到五天保持卡路里盈余，其余时间保持卡路里不足，就能创造一种“既能维持又能获益”的模式，让你在几乎不储存脂肪的情况下缓慢增肌。

And if you use calorie cycling when lean bulking, you can go even longer. By placing your body in a calorie surplus four to five days per week and a deficit on the remaining days, you create a “maintenance with benefits” scenario where you can gain muscle slowly with very little fat storage.

我喜欢这样做：

Here’s how I like to do it:

首先，训练期间你需要保持卡路里盈余。盈余量不需要太多——比维持量高出5%到10%就足够了。

First, you want to be in a calorie surplus on the days you train. The surplus doesn’t need to be large—5 to 10 percent above maintenance is enough.

然后，在休息日限制卡路里摄入，以减掉在增肌期间增加的脂肪。由于精益增肌期间增加的体重大约一半是肌肉，而你的身体需要利用一部分额外的卡路里来构建这些肌肉，所以你不需要抵消一周内所有的卡路里盈余，只需抵消一半即可。

Then, you restrict your calories on your rest days to lose the fat gained while in a surplus. As roughly half of the weight gained while lean bulking is muscle, and your body needs to utilize a portion of the extra calories to build that muscle, you don’t need to offset the entire calorie surplus for the week, but only half of it.

例如，我举重日（每周五天）的每日总能量消耗约为 2,900 卡路里，休息日（每周两天）的每日总能量消耗约为 2,500 卡路里，因此我每周的总卡路里消耗约为 19,500 卡路里。

For example, my total daily energy expenditure is around 2,900 calories on my lifting days (five per week) and 2,500 on my rest days (two days per week), putting my total weekly calorie expenditure around 19,500.

因此，如果我循环我的卡路里，我会在训练日吃大约 3,200 卡路里（约 10% 的盈余），到我的第一个休息日时，总共会产生约 1,500 卡路里的盈余（300 卡路里盈余 x 5 天）。

Thus, if I were cycling my calories, I’d eat about 3,200 on my training days (~10 percent surplus), producing a total surplus of around 1,500 calories come my first rest day (300 calorie surplus x 5 days).

可以合理地假设，这些多余卡路里中大约有一半用于肌肉锻炼，另一半用于脂肪储存，因此，为了减掉一周内增加的脂肪，我会比休息日消耗的卡路里（每天约 2,100 卡路里）少摄入 700 到 800 卡路里。

As it’s fair to assume about half of those surplus calories went to muscle building and the other half to fat storage, I’d eat 700 to 800 fewer calories than I burn on my rest days (about 2,100 calories per day) to lose fat gained during the week.

总体来说，我的训练效果缓慢但稳定，体脂水平没有明显变化。这很棒……但也并非没有缺点。

The overall effect of this is slow but steady progress in my workouts with no visible change in body fat levels. Which is great … but not without its downsides.

首先，肌肉生长是一个在健身房开始并在几天后完成的过程，而不是几个小时。即使每周只有几天限制卡路里摄入，你也会踩下肌肉生长的“刹车”，并牺牲一些潜在的增肌效果。

For one thing, muscle growth is a process that begins in the gym and completes several days later, not several hours. By restricting your calories even a couple of days per week, you tap the brakes on muscle growth and sacrifice some potential gains.

此外，很多人发现坚持计划很困难，因为这会削弱瘦身增肌的乐趣。即使你不怎么喜欢吃东西，偶尔吃点不按计划吃的也挺不错的。然而，当你进行卡路里循环时，你必须更加注意每天的卡路里摄入量。此外，由于很多人在工作日训练，周末休息，休息日吃得少会让外出聚餐、社交活动和休息日的乐趣大打折扣。

Additionally, many people find it difficult to stick to the plan, because it takes some enjoyment out of lean bulking. Even if you’re not much of a foodie, it’s nice to eat a bit off-plan now and then. When you’re calorie cycling, however, you must pay closer attention to your day-to-day calorie intake. Also, as many people train during the week and take the weekends off, eating in a deficit on rest days can make dinner outings, social events, and off days less enjoyable.

然而，与所有健身活动一样，您不需要达到完美的状态才能使卡路里循环变得有价值。

As with everything fitness, however, you don’t have to be perfect to make calorie cycling worthwhile.

如果你在一两天的盈余日吃得有点多，你可以在亏余日少吃一点来弥补。如果你在亏余日吃得太多，接近甚至超过了维持热量，你可以通过下一个亏余日少吃一点，或者把下一个盈余日改成亏余日来弥补。

If you eat a bit too much on a surplus day or two, you can always eat less on your deficit days to compensate. And if you eat too much on a deficit day, putting you closer to or even over maintenance calories, you can always correct it by eating less on your next deficit day or turning your next surplus day into a deficit day.

你犯的错误越少，从长远来看，你的结果就会越好，但只要你大多数时候都能做对，你仍然可以从卡路里循环中受益。

The fewer mistakes you make, the better your results will be in the long term, but so long as you get things mostly right most of the time, you can still benefit from calorie cycling.

如果你想在训练日稍微增加摄入量，在休息日维持原有的摄入量，那么如果你每周只训练两三天，这种方法是可行的，因为这样可以显著减少脂肪的增加。然而，如果你的训练量超过这个数字，这种方法就没什么用了，所以我建议你要么选择精益增肌和微量减脂的方法，要么在训练日增加摄入量，在休息日减少摄入量。

If you’re wondering about eating in a slight surplus on training days and maintenance on rest days, this can make sense if you’re only training two or three days per week, because it’ll noticeably reduce fat gain. If you’re training more than that, however, it’s not going to help much, so I’d recommend either choosing the lean bulk and mini-cut approach or eating in a surplus on training days and deficit on rest days.

值得注意的是，如果你的主要目标是保持苗条身材并逐步进步，可以简化步骤，选择小幅度减脂和小幅度增肌。这对于最大化肌肉增长并非最佳选择，但如果你只是想在健身房锻炼的同时，保持体脂率稳定在相同水平，那么这种方法可能有效（至少在一段时间内）。

It’s also worth noting that if your primary goal is to stay lean while making gradual progress, you can simplify things and opt for mini-cuts and mini-bulks. This isn’t optimal for maximizing muscle growth, but if you just want to hover around the same body fat percentage while nudging your numbers up in the gym, it can work well (at least for a time).

我喜欢这种方法的一个原因是，它能让你每天的作息更轻松。你每天吃的食物量差不多都一样，我认为与其把时间花在精细控制每天摄入的卡路里量上，确保摄入量是超标、不足还是维持在正常水平，不如花在多做几组训练、多睡一会儿，或者做任何能带来愉悦感或成就感的事情上。

One reason I like this approach is it makes your day-to-day routine much simpler. You eat more or less the same amount of food every day, and I’d argue the time spent micromanaging the exact amount of calories you’re eating every day to be over, under, or at maintenance would probably be better spent squeezing a few more sets into your workouts, getting a bit more sleep, or doing basically anything else that’s even halfway pleasurable or productive.

所以，为了通过小规模增肌和减脂来保持体形，我喜欢先进行4到8周的减脂，然后再进行大约4周的减脂，以减掉我增加的少量脂肪（如果我做得对的话）。从某种意义上说，这种方法是一种长期的卡路里循环方式，它分散在几个月而不是几天的时间里。

So, to maintain body composition with mini-bulks and cuts, I like to lean bulk for 4 to 8 weeks and cut for about 4 weeks to get rid of the minimal amount of fat I gained (if I did it right). In a sense, this approach is a longer-term style of calorie cycling that’s spread over months instead of days.

如果你不想想太多，另一个选择是每周几天保持略微的盈余和不足，同时关注你的体重和关键动作的力量。如果你的体重增长过快或过多，就减少卡路里摄入；如果你的体重下降，而你的训练停滞不前，就增加卡路里摄入。

Another option if you don’t want to overthink it is to simply stay in a slight surplus and deficit a few days per week while keeping an eye on your body weight and strength on your key lifts. If your weight creeps up too quickly or too much, dial back your calories, and if your weight is falling and you’re stagnating in your training, dial them up.

在所有“先进”的饮食方法和策略中——包括许多我们在这里没有讨论的流行方法，如旧石器饮食法、生酮饮食法、“碱性”饮食法和肉食饮食法，以及反向饮食法、碳水化合物循环和后期加载等策略——我与你们分享了最重要的四种：

Out of all the “advanced” dietary methods and tactics out there—including many popular ones we didn’t discuss here, like Paleo, ketogenic, “alkaline,” and carnivore dieting, as well as strategies like reverse dieting, carbohydrate cycling and backloading, and others—I’ve shared with you the four that matter the most:

1. 膳食计划
1. Meal planning
2. 迷你剪裁
3. Mini-cuts
4. 间歇性禁食
5. Intermittent fasting
6. 卡路里循环
7. Calorie cycling

与我提到的其他技术（以及我没有提到的许多技术）不同，这四种技术可以对您的身体成分、训练和进步产生积极的影响。

Unlike the other techniques I mentioned (and many I didn’t), these four can make a positive difference in your body composition, training, and progress.

当然，这些都不是必需的——你只需坚持《更大更精益更强》中教授的基本原理就可以了——但很有可能将这四种方法中的至少一种融入到你的养生法中，从而改善你的长期效果（在第二十章中，我们将详细讨论如何做到这一点）。

None are necessary, of course—you can simply stick with the fundamentals taught in Bigger Leaner Stronger and do fine—but chances are incorporating at least one of those four methods into your regimen will improve your long-term results (and in chapter twenty, we’ll talk more about how to do this).

警惕那些持相反观点并坚持宠物饮食或限制性饮食方式重要性或优越性的“专家”。事实上，这通常是识别骗子的可靠方法。如果他们宣传某种节食、训练或补充剂方式适合所有人在任何情况下都是最佳选择，请仔细审视他们。

Beware “experts” who say otherwise and insist on the importance or superiority of their pet diet or restrictive form of eating. In fact, this is often a reliable way to spot a charlatan. If they’re promoting one style of dieting, training, or supplementing as optimal for everybody under all circumstances, give them the gimlet eye.

我个人非常推崇灵活节食和大重量复合训练，但我也明白这些并非健康和健身的万能钥匙。对于大多数想要保持健康的人来说，这些方法确实有效，但在某些情况下，灵活节食比严格的限制性节食更容易导致暴饮暴食，而大重量深蹲、硬拉和卧推也不如更温和的阻力训练更有意义。

Personally, I beat the drum for flexible dieting and heavy compound weightlifting, but I also understand that these aren’t the health and fitness master keys. They work well for most people looking to get and stay fit, but there are cases where flexible dieting leads to more overeating than more rigid, restrictive dieting, and where heavy squatting, deadlifting, and pressing doesn’t make as much sense as more moderate forms of resistance training.

所以，我的观点是：如果你正在读这本书，那么你的健身之路很可能比大多数男人走得更远。别忘了是什么让你走到今天——坚持不懈地运用基本功——然后掉进散落在路上的众多敞开的井盖里。

So, my point is this: If you’re reading this book, you’ve likely made it farther in your fitness journey than most guys ever will. Don’t lose sight of what got you here—consistent application of the fundamentals—and fall into one of the many open manhole covers strewn about the rest of the road.

保持好奇心但保持怀疑精神、严谨但保持灵活、耐心但保持警惕，你就会一路成功。

Stay curious but skeptical, rigorous but flexible, and patient but vigilant, and you’ll make it all the way.

但这并不意味着你不能进一步改善你的饮食和锻炼，在下一章中，我们将讨论基于证据的方法来“增强”你的膳食计划，以获得更好的健康、表现和长寿。

None of that means you can’t further enhance your eating and exercising, though, and in the next chapter, we’ll discuss evidence-based methods of “supercharging” your meal plans for more health, performance, and longevity.

关键要点

Key Takeaways

• 中级和高级节食的真正“技巧”是注意许多初学者忽视的细节，而不是遵循奇怪或“特殊”的饮食习惯和惯例。
• The real “trick” to intermediate- and advanced-level dieting is paying attention to the details that many beginners overlook, not following strange or “special” eating rituals and routines.
• 能量平衡将始终影响您的身体所处的“模式”（减轻或增加体重），宏量营养素平衡将影响体重增加和减少的质量（就肌肉和脂肪而言），微量营养素平衡将影响您的整体健康和福祉的质量，并且符合性将影响您的长期结果的数量（磅和英寸）。
• Energy balance will always influence what “mode” your body is in (losing or gaining weight), macronutrient balance the quality of the weight gain and loss (in terms of muscle and fat), micronutrient balance the quality of your overall health and wellbeing, and compliance the quantity (pounds and inches) of your long-term results.
• 坚持对于增肌和减脂同样重要。
• Consistency is just as important for gaining muscle as it is for losing fat.
• 管理能量、常量营养素和微量营养素平衡并最大程度保持一致性的四种最流行和最有效的策略是：膳食计划、微量减量、间歇性禁食和卡路里循环。
• The four most popular and effective strategies for managing your energy, macronutrient, and micronutrient balances and maximizing consistency are: meal planning, mini-cuts, intermittent fasting, and calorie cycling.
• 虽然直觉饮食（根据身体的自然食欲进食）可以成为一种健康、可持续、令人愉快的维持身体成分的方法，但膳食计划对于塑造理想体格更为有效。
• While intuitive eating—eating according to your body’s natural appetite—can be a healthy, sustainable, enjoyable approach to maintaining your body composition, meal planning is far better for building your ideal physique.
• 只增肌不增脂的“瘦身增肌”只是海市蜃楼，只会把你带入更深的沙漠。“瘦身增肌”增肌加脂肪，才是扎营的绿洲。
• “Lean gains” of all muscle and no fat is a mirage that only leads you deeper into the desert. “Leanish gains” of a bit of muscle and fat is the oasis to set up camp in.
• 微剪比平常剪发的时间要短，一般需要三到四周。
• A mini-cut is a shorter-than-usual cut, normally between three and four weeks.
• 正确使用迷你切割可以帮助您获得几乎与持续瘦身增肌一样多的肌肉，同时脂肪增加却明显减少。
• Using mini-cuts properly can help you gain almost as much muscle as continuous lean bulking with significantly less fat gain.
• 间歇性禁食可以成为提高饮食依从性的有效工具，但它并不是某些人让你相信的节食的巨大飞跃。
• Intermittent fasting can be an effective tool for improving dietary compliance, but it’s not the quantum leap in dieting that some people would have you believe.
• 如果您很难坚持传统的饮食模式，间歇性禁食可能会有所帮助。
• If you have a hard time sticking to your diet with a traditional eating pattern, intermittent fasting may be able to help.
• 许多进行间歇性禁食的人也进行空腹训练，但研究表明，锻炼前摄入碳水化合物可以提高运动表现，锻炼前摄入蛋白质可以增强恢复。
• Many people who practice intermittent fasting also train fasted, but research shows that pre-workout carbs enhance performance and pre-workout protein may enhance recovery.
• 卡路里循环是一种饮食方法，包括有计划地增加和减少卡路里的摄入量，通常是通过吃更多或更少的碳水化合物。
• Calorie cycling is a method of eating that involves planned increases and decreases in calorie intake, usually by eating more or less carbohydrate.
• 卡路里循环并不适合那些想要最大限度增加肌肉的举重新手，甚至中级举重运动员在进行精益增肌时也最好保持简单的方法。
• Calorie cycling isn’t for people new to weightlifting who want to maximize muscle gain, and even intermediate weightlifters are better off keeping it simple when lean bulking.
• 当高级举重运动员想要缓慢、稳定地增加肌肉和力量，同时保持苗条（体脂率为 10% 到 12%）时，卡路里循环可以提供帮助。
• When an advanced lifter wants to make slow, steady muscle and strength gains while staying lean (10 to 12 percent body fat), calorie cycling can help.
• 要正确地进行卡路里循环，您需要遵循两个规则：您必须从碳水化合物中获取大部分额外的卡路里，并且您必须每周有两到三天吃维持卡路里的食物。
• To calorie cycle correctly, you need to follow two rules: you must get most of your extra calories from carbs, and you must eat at maintenance calories for two to three days per week.
• 在精益增肌期间，要遵循卡路里循环，你需要在训练日保持卡路里盈余。盈余量无需太多——比维持量高出5%到10%即可。然后，在休息日限制卡路里摄入，以减掉盈余期间增加的脂肪。
• To calorie cycle when lean bulking, you want to be in a calorie surplus on the days you train. The surplus doesn’t need to be large—5 to 10 percent above maintenance is enough. Then, you restrict your calories on your rest days to lose the fat gained while in a surplus.
• 为了通过少量增肌和减脂来保持身体成分，我喜欢在 4 至 8 周内进行瘦身，然后在大约 4 周内进行减脂，以消除我增加的少量脂肪（如果我做得正确的话）。
• To maintain body composition with mini-bulks and cuts, I like to lean bulk for 4 to 8 weeks and cut for about 4 weeks to get rid of the minimal amount of fat I gained (if I did it right).

第九章：

为你的身体“增压”的“超级食物”（你真的会喜欢的）

Chapter 9:

“Superfoods” for “Supercharging” Your Body (That You’ll Actually Enjoy)

你应该为了生存而吃饭，而不是为了吃饭而生存。

Thou should eat to live, not live to eat.

—苏格拉底

—SOCRATES

想象一下，如果每天吃少量特殊食物可以最大限度地提高您的脑力、新陈代谢、能量水平、免疫力、身体机能、肌肉锻炼、性欲、皮肤、头发和指甲的健康。

Imagine if eating a handful of special foods every day could maximize your brainpower, metabolism, energy levels, immunity, physical performance, muscle building, libido, skin, hair, and nail health.

继续想象它——因为它是如此真实。

Keep imagining it—because that’s as real as it’ll ever get.

没有任何一种食物能够单枪匹马地改变你的健康和福祉。只有一种生活方式才能做到这一点——一种以营养饮食、运动、保持良好的睡眠习惯以及平衡压力和放松为中心的生活方式。

There are no individual foods that can single-handedly transform your health and wellbeing. Only a lifestyle can do that—one that revolves around eating nutritious foods, exercising, maintaining good sleep hygiene, and balancing stress and relaxation.

然而，食品和补品营销人员不会让这种令人讨厌的事实阻碍他们对我们薪水的计划，因此我们有了“超级食品”现象。

Food and supplement marketers won’t let a pesky fact like that thwart their designs on our paychecks, though, and so we have the “superfood” phenomenon.

你说你正在和痘痘作斗争？你不用锻炼，也不用戒掉你爱吃的那些甜食。无聊的男明星#2343说，吃点牛油果、鲑鱼、姜黄和蓝莓，你就能拥有像他一样完美无瑕的腹肌（而且绝对不是PS出来的）。

You’re struggling with acne, you say? You don’t need to work out and stop eating all those sugary treats you love. Vapid male celebrity #2343 says eat some avocado, salmon, turmeric, and blueberries, and you’ll have photoshop-perfect abs just like his (which are totally not photoshopped).

想减掉更多脂肪？别再计算卡路里了。苹果、杏仁、橄榄油、葡萄柚和燕麦片都是不错的选择，尤其是用这台价格不菲的搅拌机搅拌一下。

You want to lose more fat while you’re at it? Forget counting calories. Apples, almonds, olive oil, grapefruit, and oatmeal are the ticket, especially if you mix them in this overpriced blender.

感觉沮丧乏味？这可不是每天泡在社交媒体、YouTube、Netflix 和色情片里就能解决的。不妨吃点甜菜、草饲牛肉、鸡蛋和核桃，你的心情和智商都会飞涨。

Feeling down and dull? It can’t be the hours of social media, YouTube, Netflix, and porn every day. Indulge in some beets, grass-fed beef, eggs, and walnuts, and your mood and IQ will totally soar.

我想你明白了：营销人员创造了“超级食物”这个词来推销产品，而且效果非常好。菠菜、藜麦、羽衣甘蓝、浆果和茶正处于它们的鼎盛时期。虽然超级食物的善意谎言鼓励了很多人吃得更好，但它也让很多人对自己的身体运作方式以及如何使其更好地运作感到困惑。

I think you get the point: Marketers coined the term “superfood” to sell stuff, and it has worked remarkably well. Spinach, quinoa, kale, berries, and tea are in their heyday. And while the superfood white lie has encouraged many people to eat somewhat better, it has also confused many about how their body works and how to make it work better.

那么，为什么本章要讨论“超级食物”和“增强”你的身体呢？

Why is this chapter about “superfoods” and “supercharging” your body then?

因为虽然您应该对特定食物的夸大宣传持怀疑态度，但将某些食物添加到原本营养丰富的饮食中可以进一步改善您的健康、体能、健康和寿命。

Because while you should be skeptical about the exaggerated claims surrounding specific foods, certain ones added to an otherwise nutritious diet can further improve your health, performance, wellness, and longevity.

将它们称为“超级食物”可能有些不诚实，但它们比一般的“健康”食品要高出一筹，如果您想让自己的身体过上更高质量的生活，就应该吃它们。

It would be disingenuous to call them “superfoods,” but they are a cut above your average “healthy” fare, and if you’re looking to squeeze more high-quality living out of your body, you should eat them.

我们姑且称它们为“功能性食品”，因为这听起来更合理、更准确，它们分别是：

Let’s call them “functional foods” instead, because that sounds more reasonable and accurate, and here they are:

• 鱼
• Fish
• 蒜
• Garlic
• 蓝莓
• Blueberry
• 蔓越莓
• Cranberry
• 麦片
• Oatmeal
• 十字花科蔬菜
• Cruciferous vegetables
• 菠菜
• Spinach
• 黑巧克力
• Dark chocolate
• 黑种子
• Black seed

让我们来了解一下每一个。

Let’s learn about each.

鱼

Fish

海鲜是蛋白质以及各种维生素和矿物质的重要来源，例如镁、磷、硒以及维生素 A 和 D。它也是少数几种提供重要 Omega-3 脂肪酸的食物之一，而许多人的饮食中严重缺乏这种脂肪酸。63

Seafood is a great source of protein as well as various vitamins and minerals, such as magnesium, phosphorus, selenium, and vitamins A and D. It’s also one of the few foods that provides vital omega-3 fatty acids, which are sorely lacking from many people’s diets.63

您可以通过补充剂或多吃肥鱼来增加 Omega-3 脂肪酸的摄入量。

You can increase your intake of omega-3 fatty acids either with supplementation or by eating more fatty fish.

购买鱼类时，首先要考虑的是其汞含量。自然资源保护委员会提供了以下指南，帮助您最大限度地减少饮食中鱼类中的汞含量。64

When purchasing fish, your first consideration should be mercury content. The Natural Resources Defense Council offers the following guidelines for minimizing fish-based mercury in your diet.64

低 汞 鱼 Low- Mercury Fish	凤尾鱼 Anchovies	鲳鱼 Butterfish	鲶鱼 Catfish	蛤 Clam
	螃蟹（国产） Crab (Domestic)	小龙虾/螯虾 Crawfish/Crayfish	石首鱼（大西洋） Croaker (Atlantic)	比目鱼 Flounder
	黑线鳕（大西洋） Haddock (Atlantic)	无须鳕 Hake	鲱鱼 Herring	鲭鱼（北大西洋） Mackerel (N. Atlantic)
	鲻 Mullet	牡蛎 Oyster	鲈鱼（海洋） Perch (Ocean)	鲽鱼 Plaice
	波洛克 Pollock	三文鱼（罐装） Salmon (Canned)	三文鱼（新鲜） Salmon (Fresh)	沙丁鱼 Sardine
	扇贝 Scallop	西鲱（美洲） Shad (American)	虾 Shrimp	鲽鱼（太平洋） Sole (Pacific)
	鱿鱼（鱿鱼圈） Squid (Calamari)	罗非鱼 Tilapia	鳟鱼（淡水） Trout (Freshwater)	白鱼 Whitefish
	鳟鱼（淡水） Trout (Freshwater)	怀廷 Whiting
中等——水星鱼 Moderate-Mercury Fish	鲈鱼（条纹，黑色） Bass (Striped, Black)	鲤鱼 Carp	鳕鱼（阿拉斯加） Cod (Alaskan)	黄花鱼（白太平洋） Croaker (White Pacific)
	大比目鱼（大西洋） Halibut (Atlantic)	大比目鱼（太平洋） Halibut (Pacific)	银汉鱼（ Jackmelt ） Jacksmelt (Silverside)	龙虾 Lobster
	鲯鳅 Mahi Mahi	安康鱼 Monkfish	鲈鱼（淡水） Perch (Freshwater)	黑鳕鱼 Sablefish
	滑冰 Skate	鲷鱼 Snapper	金枪鱼（罐装淡块） Tuna (Canned chunk light)	金枪鱼（鲣鱼） Tuna (Skipjack)
	海鲈鱼（海鳟） Weakfish (Sea Trout)
高汞 鱼​ High- Mercury Fish	鯥 Bluefish	石斑鱼 Grouper	鲭鱼（西班牙鲭鱼、墨西哥湾鲭鱼） Mackerel (Spanish, Gulf)	海鲈鱼（智利） Sea Bass (Chilean)
	金枪鱼（长鳍金枪鱼罐头） Tuna (Canned Albacore)	金枪鱼（黄鳍金枪鱼） Tuna (Yellowfin)
最高-水星鱼 Highest-Mercury Fish	鲭鱼（王） Mackerel (King)	马林 Marlin	橙鲷鱼 Orange Roughy	鲨鱼 Shark
	旗鱼 Swordfish	方头鱼 Tilefish	金枪鱼（大眼金枪鱼、金枪鱼） Tuna (Bigeye, Ahi)

除了根据汞含量选择鱼类外，你还会发现不同的鱼被宣传为“野生捕捞”或“养殖”。虽然野生捕捞听起来更健康，但其科学依据尚不明确。就营养成分和污染物含量而言，野生捕捞和养殖鱼类之间几乎没有显著差异。

Besides choosing your fish based on mercury content, you’ll see different fish being advertised as “wild-caught” or “farm-raised.” Though wild-caught sounds like the healthier option, the science is ambiguous. In terms of nutritional profiles and contaminant levels, few significant differences exist between wild-caught and farm-raised fish.

无论您选择哪种鱼以及如何捕获或饲养，请牢记以下准则：

Regardless of which fish you choose and how it was caught or raised, keep the following guidelines in mind:

• 从信誉良好的供应商处购买。信誉良好的当地鱼市通常比大型连锁杂货店提供更优质的产品。
• Purchase from a reputable supplier. A highly regarded local fish market is likely to offer better-quality products than a large-chain grocery store.
• 闻一闻鱼的味道。新鲜未冷冻的鱼应该有海水或黄瓜的味道。避免购买那些散发着强烈难闻气味的鱼。
• Give the fish the smell test. Fresh, unfrozen fish should smell of seawater or cucumber. Avoid fish that gives off a strong, unpleasant odor.
• 挑选鱼肉有弹性的鱼。如果可以的话，用手指按一下鱼肉。新鲜鱼肉会回弹。如果鱼肉没有弹性，则说明鱼肉已经过了最佳食用期。
• Look for fish with elastic flesh. If possible, press a finger into the fish. The flesh of fresh fish will bounce back. If the indentation remains, the fish is past its prime.
• 检查鱼肉上是否有液体。鱼片上出现乳白色的液体通常是腐烂的迹象。
• Look for liquid on the meat. Milky liquid present on a fish fillet is often a sign of rot.
• 检查鱼皮的质量。购买鱼片时，鱼皮完整，鱼鳞应该光滑有光泽。鱼鳞起皱或暗淡无光是鱼龄的迹象。
• Examine the quality of the skin. When purchasing fillets with the skin intact, scales should be smooth and shiny. Ruffled scales or a dull appearance are signs of age.

如果您无法购买新鲜鱼，那么冷冻鱼（无论是在当地购买还是从网上零售商处购买）可能是一个可行的选择。

If purchasing fresh fish isn’t an option for you, frozen fish, whether bought locally or from an online retailer, may be a viable alternative.

• 寻找带有“海上冷冻”（FAS）标识的鱼。这些鱼在上船后三秒钟内即可进行速冻，因此比经过长时间加工的鱼具有更佳的风味和品质。
• Look for “frozen-at-sea” (FAS) designations. These fish are flash-frozen as soon as three seconds after being brought onboard the ship, giving them a superior flavor and quality over longer-processed fish.
• 小心冻伤。白色、脱水的斑点或可见的冰晶表明水分流失，通常是解冻后再冷冻造成的。
• Watch out for freezer-burn. White, dehydrated spots or visible ice crystals indicate moisture loss, usually as a result of thawing and refreezing.
• 寻找防潮、防蒸汽的包装。这样包装的鱼比过度包装的鱼保存得更好。
• Look for moisture-proof, vapor-proof packaging. Fish packaged this way fare better than over-wrapped ones.

如果您没有服用 Omega-3 补充剂，请尝试每周至少吃一次富含 Omega-3 的鱼，例如鲑鱼或鲭鱼。

If you’re not taking an omega-3 supplement, try to have fish high in omega-3s, like salmon or mackerel, at least once per week.

蒜

Garlic

大蒜在传统医学中有着悠久而辉煌的历史，可用于治疗从血液病到感染到衰老等各种疾病。65它甚至被认为是第一个膳食性能增强剂。

Garlic has a long and illustrious history in traditional medicine for treating everything from blood disorders to infections to aging.65 It’s even thought to be the first dietary performance enhancer.

大蒜的功效来自于其丰富的硫，硫可以帮助人体产生硫化氢(H2S)。66 H2S 是一种气体状物质，可以放松血管，改善血液流动，并激活一种向细胞发出信号以吸收和燃烧能量的蛋白质，称为AMPK。67

Garlic gets its mojo from its abundance of sulfur, which helps the body produce hydrogen sulfide (H2S).66 H2S is a gas-like substance that relaxes blood vessels, improving blood flow, and activates a protein that signals cells to absorb and burn energy known as AMPK.67

然而，随着时间的推移，大蒜逐渐淡出了药用范围，因为它更像是一种“帮手”，能在身体里发挥许多温和的作用，而不是“特效药”，作用不大。现代医学的繁荣依赖于专业化和特异性，而非泛泛而谈，因此更倾向于只在某一方面效果显著的疗法，比如用于控制血糖的二甲双胍和用于稀释血液的华法林。

Over time, however, garlic fell out of medicinal use, because it’s a handyman of sorts that can do many mild things in the body, as opposed to a specialist with fewer significant effects. Modern medicine thrives on specialization and specificity, not generalization, and so prefers treatments that do one thing very well, like metformin for glucose control and warfarin for blood thinning.

不过，大蒜仍然是一种出色的功能性食品，大多数显示其益处的研究都使用了约 600 至 1,200 毫克的陈年大蒜提取物。68这相当于每天吃一到三瓣大蒜，具体取决于大蒜的大小。69

Garlic’s still an outstanding functional food, though, and most studies showing benefits used aged garlic extract at around 600 to 1,200 milligrams.68 This is the equivalent of about one to three garlic cloves per day, depending on their size.69

理想情况下，生吃大蒜是最佳选择，因为高温会破坏其中一种酶，而这种酶正是大蒜中产生生物活性化合物的关键，正是这些化合物赋予了大蒜大部分的特殊功效。例如，研究表明，在微波炉中加热60秒、在烤箱中加热45分钟或在沸水中加热15分钟，就能破坏这种酶。70

Ideally, you’d eat garlic raw, as heat destroys the enzyme that helps create the bioactive compounds that give garlic most of its special properties. For instance, research shows sixty seconds in the microwave, forty-five minutes in the oven, or fifteen minutes in boiling water can eliminate this enzyme.70

也就是说，加热大蒜并不会使其变得毫无价值，但会使其沦为蓝莓或蔓越莓等更基本的抗氧化剂的水平，而不是独特有益分子的来源。

That said, heating garlic doesn’t render it worthless, but it relegates it to the level of a more basic antioxidant, like blueberry or cranberry, as opposed to a source of uniquely beneficial molecules.

如果想到每天要吃一两瓣生蒜就让你反胃，你还有另一个选择：把它压碎、剁碎或切碎，然后在室温下放置至少十分钟再烹饪。这会释放大蒜中一种叫做蒜氨酸酶的酶，这种酶能促进有益健康的硫化合物的生成，并帮助保护硫化合物免受高温的损害。71

If the thought of putting down a clove or three of raw garlic every day turns your stomach, you have another option: Crush, chop, or mince it, and then let it sit at room temperature for at least ten minutes before cooking. This releases an enzyme in garlic known as alliinase that boosts the creation of health-promoting sulphur compounds and helps protect them from being damaged by heat.71

我几乎每顿晚餐都会放大蒜。通常情况下，我会把大蒜切碎，在炒菜、蔬菜砂锅、热汤、辣椒或炖菜的时候放上十到十五分钟，等菜做好后再放进去。这样，吃的时候大蒜基本都是生的。

I incorporate garlic into more or less every dinner I make. Typically, I’ll chop it up, let it sit for ten or fifteen minutes while I cook up a stir fry or veggie casserole or heat up a soup, chili, or stew, and add the garlic last, when the dish is ready. This way, the garlic is mostly raw when I eat it.

压碎的大蒜也是烤鱼和烤鸡的美味配料（如果在烹饪过程中开始变褐色，请用铝箔纸盖住，因为如果煮得太久，味道会很奇怪）。

Crushed garlic is also a tasty topping for oven-baked fish and chicken (cover it with aluminum foil if it starts to turn brown while cooking, because it can taste funky if overcooked).

蓝莓

Blueberry

蓝莓（以及所有深色、蓝黑色的浆果）是一种优质水果，因为它们含有花青素，这是一种强大的抗氧化剂，可以改善记忆力、情绪和免疫力，并减少 DNA 损伤，有助于预防各种疾病和功能障碍。72

Blueberries (and all dark, blue-black berries) are a superior fruit because of their anthocyanin content, which is a powerful antioxidant linked to improved memory, mood, and immunity, as well as less DNA damage, which helps protect against various types of disease and dysfunction.72

产生益处所需的剂量并不小，但仍然可行——60 至 120 克新鲜蓝莓，或每天约 ½ 至 1 杯。73研究中使用的最高剂量约为 250 克，吃起来很麻烦，但很容易榨成果汁。

The dose required to produce benefits isn’t small, but it’s still workable—60 to 120 grams of fresh blueberries, or about ½ to 1 cup per day.73 The highest doses used in studies are around 250 grams, which would be a chore to eat but easily turned into a juice.

您也可以选择冷冻蓝莓，每天摄入量约为 175 克。74冷冻干燥过程会导致抗氧化能力轻微损失，但这并不值得担心，因为浆果冷冻后，其抗氧化剂水平会上升。75

You can also opt for frozen blueberries, and aim for about 175 grams per day.74 The process of freeze-drying causes minor losses in antioxidant capacity, but this isn’t a cause for concern, because antioxidant levels rise in berries after they’re frozen.75

如果你买的是预制蓝莓汁，确保它不仅仅是蓝莓口味的，而且是用蓝莓制成的。首要成分应该是蓝莓。

If you’re buying a premade blueberry juice, make sure it’s not just blueberry-flavored, but made with blueberries. The first ingredient should be blueberry.

我通常吃新鲜的生蓝莓。它们和燕麦片一起吃特别好吃，而且做沙拉也很美味。

I typically eat blueberries fresh and raw. They’re especially good when mixed with oatmeal, and make a nice addition to salads as well.

蔓越莓

Cranberry

多年来，蔓越莓一直被认为与改善泌尿系统健康有关，最近，有高质量的证据支持这一点。76

Cranberries have been associated with improved urinary health for years now, and recently, high-quality evidence has emerged to support this.76

蔓越莓实现这一目标的方法也很巧妙——它不是杀死引起尿路感染的细菌，而是阻止细菌附着在尿道上。

How cranberry accomplishes this is neat, too—rather than killing the bacteria that cause urinary tract infections, it prevents them from adhering to the urinary tract.

此外，只需 500 毫克蔓越莓果粉（即装入胶囊的脱水蔓越莓）即可看到效果。77在大学医院进行的另一项研究中，科学家发现仅 1.5 克蔓越莓干的剂量就有效。78甚至蔓越莓汁也被证明有效。79

Moreover, results have been seen with as little as 500 milligrams of cranberry fruit powder, which is just dehydrated cranberries stuffed into capsules.77 In another study conducted at University Hospital, scientists found that a dose of just 1.5 grams of dried cranberries was effective.78 Even cranberry juice has been shown to work.79

与大多数浆果一样，蔓越莓含水量高，因此新鲜蔓越莓的有效剂量约为 11 克（一小把）。

Like most berries, cranberries have a high water content, so an effective dose of fresh cranberries would be about 11 grams (a small handful).

燕麦

Oats

尽管古人会让人相信，我们人类享用燕麦的历史非常悠久。例如，佛罗伦萨大学科学家在2015年进行的一项研究发现，我们的远古祖先早在3.3万年前就开始食用燕麦了。80

Despite what the Paleo folk would have you believe, we humans have been enjoying oats for a very long time. For instance, a 2015 study conducted by scientists at the University of Florence found our ancient ancestors were eating oats 33,000 years ago.80

这种谷物也经受住了时间的考验，这是有充分理由的。

There are good reasons this grain has stood the test of time, too.

它可以在多种不同的环境中生长，并且易于储存，具有温和宜人的味道，可以与许多其他食物搭配，并且是多种矿物质的极佳来源，包括镁、钾和磷，以及β-葡聚糖，一种可溶性纤维，与改善胆固醇和血糖水平以及促进心脏健康有关。81

It grows easily in many different environments and stores well, has a mild, pleasant taste that goes well with many other foods, and it’s an excellent source of several minerals, including magnesium, potassium, and phosphorus, as well as beta-glucan, a soluble fiber linked to improving cholesterol and blood glucose levels and boosting heart health.81

燕麦也很便宜。每份大约10到15美分，整体性价比很难被超越。

Oats are cheap, too. At about 10 to 15 cents per serving, they’re hard to beat in overall value.

然而，燕麦常见的一个污点是它含有植酸，这使其不健康。植酸是一种存在于植物性食物中的化合物，会阻碍矿物质的吸收，但以此来攻击燕麦是愚蠢的。

A common slur on oats, however, is they contain phytates, which makes them unhealthy to eat. Phytate is a compound found in plant foods that hinders absorption of minerals, but using that fact to attack oats is silly.

首先，燕麦并非植酸含量最高的作物。事实上，它的植酸含量与大麦、黑麦等类似谷物差不多，远低于芸豆、花生、核桃、杏仁和腰果等豆类。82

First, oats aren’t uniquely high in phytates. In fact, they have about the same amount as similar grains like barley and rye, and much less than legumes like kidney beans, peanuts, walnuts, almonds, and cashews.82

其次，虽然燕麦中的植酸会阻碍一些矿物质的吸收，但不足以导致矿物质缺乏或健康问题。83此外，燕麦片的矿物质含量足够丰富，其植酸盐仅使其从优秀下降到平均水平。

Second, although phytates in oats block some mineral absorption, it’s not enough to lead to mineral deficiencies or health problems.83 Moreover, oatmeal is rich enough in minerals that its phytates only knock it down a rung from exceptional to average in this regard.

讽刺的是，植酸并非全是坏东西。研究表明，它们对钙化和肾结石的形成、消化、血糖和血脂水平都有积极作用，甚至还具有抗癌作用。84

Ironically, phytates aren’t all bad, either. Research shows they have positive effects on calcification and kidney stone formation, digestion, blood glucose and lipid levels, as well as anticancer effects.84

当我进行瘦身增肌时，我会吃燕麦片形式的燕麦（并且特别喜欢烤燕麦片），但偶尔在减重或维持体重时，我也会将它们纳入我的膳食计划中。

I eat oats in the form of oatmeal when I’m lean bulking (and particularly like baked oatmeal dishes), but occasionally I’ll work them into my meal plan when cutting or maintaining, too.

您还可以用燕麦代替许多烘焙食品中的部分面粉，以便在您的饮食中更多地添加燕麦（它通常可以增加水分含量，增加咀嚼性，并给食物带来令人愉悦的麦芽味道）。

You can also replace some of the flour in many baked goods with oats to sneak more into your diet (it often boosts the moisture content, increasing chewiness, and gives the food a pleasant malty taste).

十字花科蔬菜

Cruciferous Vegetables

十字花科蔬菜包括花椰菜、卷心菜、羽衣甘蓝、水芹、白菜、西兰花、抱子甘蓝以及类似的绿叶蔬菜。它们之所以被称为“十字花科”，是因为它们属于十字花科（以前称为十字花科）。

Cruciferous vegetables include cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts, and similar green leaf vegetables. They’re called “cruciferous,” because they’re a part of the Brassicaceae family, which was formerly called Cruciferae.

这种蔬菜家族之所以出现在许多“超级食物”名单上，主要原因是其成员含有三种称为异硫氰酸酯的分子：85

The primary reason this vegetable family finds itself on many “superfood” lists is because its members contain three molecules known as isothiocyanates:85

1. 吲哚-3-甲醇
1. Indole-3-carbinol
2. 萝卜硫素
3. Sulforaphane
4. PEITC（苯乙基异硫氰酸酯）
5. PEITC (phenethyl isothiocyanate)

所有十字花科蔬菜都含有这些分子，但含量和比例各不相同。例如，西兰花芽苗中的萝卜硫素含量最高，而成熟的西兰花和西洋菜则富含PEITC。

All cruciferous vegetables contain these molecules, but amounts and ratios differ. For example, broccoli sprouts have the highest ratio of sulforaphane, whereas mature broccoli and watercress are rich in PEITC.

与其他抗氧化剂不同，异硫氰酸酯不会对抗活性氧，但会刺激三种强效抗氧化酶的产生：谷胱甘肽、过氧化氢酶和超氧化物歧化酶。86

Unlike other antioxidants, isothiocyanates don’t combat reactive oxygen species, but stimulate the production of three powerful antioxidant enzymes: glutathione, catalase, and superoxide dismutase.86

食用十字花科蔬菜的主要好处是降低患癌症的风险，尤其是结肠癌。87

The primary benefit associated with eating cruciferous vegetables is a lower risk of cancer, and colon cancer in particular.87

许多人还声称这些药物具有抗雌激素作用，因为它们含有吲哚-3-甲醇，这种物质在体内会转化为一种叫做二吲哚甲烷(DIM) 的分子。虽然这些物质确实会与雌激素分子相互作用，降低其药效，但其作用过于轻微，不足以对身体成分产生明显影响。88

Many people also claim they have anti-estrogen effects because of their indole-3-carbinol content, which turns into a molecule called diindolylmethane (DIM) in the body. While it’s true these substances interact with estrogen molecules to make them less potent, the effects are too mild to appreciably impact body composition.88

虽然我不知道有任何关于在我们的饮食中包含多少十字花科蔬菜的最佳数量的研究，但每天一份是对我们的健康和福祉产生积极影响的合理建议。

Although I don’t know of any studies on the optimal amount of cruciferous vegetables to include in our diet, one serving per day is a reasonable recommendation to positively impact our health and wellbeing.

我每天晚餐都吃十字花科蔬菜，通常是炒菜、汤、辣椒、炖菜或砂锅菜，有时也搭配鱼或肉一起吃（蒸西兰花加一点柠檬汁是最好的选择）。

I eat cruciferous veggies every day at dinner, typically in a stir fry, soup, chili, stew, or casserole, and sometimes have them alongside fish or meat (steamed broccoli with a squirt of lemon juice is a go-to).

黑巧克力

Dark Chocolate

是的，我告诉你吃巧克力，而且我有科学依据！

Yes, I’m telling you to eat chocolate, and I have science on my side!

黑巧克力的大部分健康益处来自于一种叫做儿茶素的分子，这种抗氧化剂在绿茶和白茶中也含量丰富。89

Dark chocolate derives most of its health benefits from molecules called catechins, which are antioxidants also abundant in green and white tea.89

这些分子在人体中有多种作用，包括改善血液流动、光保护和大脑的氧合（至少在年轻时）。90

These molecules have several effects in the body, including improved blood flow, photoprotection, and oxygenation of the brain (in youth, at least).90

幸运的是，对于您的膳食计划来说，您只需要一点黑巧克力就可以获益——研究表明，每天只需 20 至 50 克（约 110 至 270 卡路里）的 70%（或更高）黑巧克力就足够了。91

Fortunately for your meal plan, too, you only need a little dark chocolate to profit—research shows just 20 to 50 grams (about 110 to 270 calories) of 70 percent (or higher) dark chocolate per day is enough.91

不过，吃黑巧克力时要注意一点，那就是它的咖啡因含量。一块60%（或更高）浓度的黑巧克力（约13克）含有约15毫克的咖啡因，如果睡前吃太多，可能会影响睡眠。

One thing to be mindful of with dark chocolate, though, is its caffeine content. One square of 60 percent (or higher) dark chocolate (~13 grams) has about 15 milligrams of caffeine, which can interfere with your sleep if you eat too much too close to your bedtime.

黑种子

Black Seed

黑种草（又名黑种草）是一种植物，其种子已被用作香料和药物超过2000年。广受欢迎的补充剂黑种草油就来自这种植物。

Black seed (also known as Nigella sativa) is a plant whose seeds have been used as a spice and medicine for over 2,000 years. The popular supplement black seed oil comes from this plant.

它因含有百里醌而在其他孜然和种子中脱颖而出，百里醌是一种与人体许多有益作用相关的分子，包括保肝、抗炎、抗氧化和抗癌特性。92

It stands out among other cumins and seeds because of its thymoquinone content, which is a molecule associated with many favorable effects in the body, including hepatoprotective, anti-inflammatory, antioxidant, and anti-cancer properties.92

黑种草籽也很美味，味道类似黑胡椒（非常适合炒菜），而且不需要吃太多就能获得益处。萨姆·拉图兰吉大学医学院的科学家进行的一项研究发现，仅3克黑种草籽就能对许多指标产生轻微的益处，包括整体情绪的提升。93如果想要达到更高的有效剂量，则将其加倍至约 6 克。

Black seeds are also tasty, with a flavor similar to black pepper (great for stir fry recipes), and you don’t need to eat much to reap rewards, either. One study conducted by scientists at Sam Ratulangi University School of Medicine found just 3 grams of seeds produced mild benefits on many parameters, including an increase in overall mood.93 And if you want to reach a higher effective dose, double that to about 6 grams.

我喜欢在炒菜、汤、辣椒、炖菜或砂锅菜中加入3到6克黑籽作为调味料。有时，如果食谱要求用黑胡椒，我会减少或不加黑籽，以免味道太重。

I like to include 3 to 6 grams of black seeds as seasoning in a stir fry, soup, chili, stew, or casserole. Sometimes, if a recipe calls for black pepper, I’ll reduce or remove it if I’m adding black seeds to avoid too much of that flavor.

这就是我列出的您应该考虑纳入饮食的重要食物清单。

That’s it for my list of notable foods you should consider incorporating into your diet.

如果你不喜欢本章介绍的大多数食物，或者不喜欢其中任何一种，你不必为了健康而吃它们。但如果你想优化你的生理机能，我建议你拓展你的味觉视野。这其实很容易做到。

If you don’t like most or any of the foods covered in this chapter, you don’t have to eat any of them to be healthy, but if you want to optimize your physiology, I challenge you to expand your gustatory horizons. It’s easy to do, too.

首先，反复食用某种食物，更容易培养对它的喜爱。例如，针对儿童的研究表明，他们可能需要接触一种新食物多达15次才能适应。94

First, by eating a food repeatedly, you’re more likely to develop a liking for it. Research with children, for example, shows it can take up to fifteen exposures to a new food before they adjust to it.94

其次，你可以通过将不喜欢的食物与喜欢的食物混合来培养对它们的口味。例如，如果你很难吃十字花科蔬菜，但喜欢奶酪，那就把它们混合起来吃吧！这样，当你习惯了这样吃蔬菜后，就可以减少奶酪的摄入量，直到不再需要为止。

Second, you can cultivate a taste for foods you don’t like by combining them with ones you enjoy. For instance, if you struggle to eat cruciferous vegetables but love cheese, combine them! Then, as you get used to eating the vegetables that way, you can reduce the amount of cheese until it’s no longer needed.

第三，食谱是学习享受美食的另一个绝佳工具。用食谱来修饰令人反感的食物，就能把它变成一道让你乐此不疲的美味佳肴。

Third, recipes are another fantastic tool for learning to enjoy foods. By sprucing up the offending grub with a recipe, you can turn it into a tasty dish you’ll be happy to come back to again and again.

第四，正确的视角有助于调整你的味蕾。如果你主要把食物视为风味、舒适和愉悦的来源，那么你很难吃下那些对你有益的食物，而不是那些让你感觉良好的食物。然而，如果你主要把食物视为营养和维持生命的来源——有些人喜欢称之为“燃料”，你就会倾向于选择营养丰富的食物，并厌恶过度沉迷于垃圾食品。

Fourth, the right perspective helps with adjusting your palate. If you view food primarily as a source of flavor, comfort, and pleasure, it’s much harder to eat a lot of what’s good for you versus what makes you feel good. If, however, you consider it mainly a supply of nutrition and sustenance—“fuel,” as some people like to say—you’ll develop an inclination toward nutritious foods and an aversion to overindulging in junk calories.

在本书本节的下一章也是最后一章中，我们将讨论饮食中最不重要的方面：补充。

In the next and final chapter of this section of the book, we’ll discuss the least important aspect of diet: supplementation.

准备好了解为什么大多数补充剂仍然浪费金钱，以及为什么只有少数几种值得纳入你的日常饮食了吗？让我们开始吧！

Ready to learn why most supplements are still a waste of money, and why only a select few are worth including in your regimen? Let’s do it!

关键要点

Key Takeaways

• 没有任何一种食物能够单独改变您的健康和福祉。
• There are no individual foods that can single-handedly transform your health and wellbeing.
• 海鲜是蛋白质以及各种维生素和矿物质的重要来源，例如镁、磷、硒以及维生素 A 和 D，它也是少数提供重要 Omega-3 脂肪酸的食物之一。
• Seafood is a great source of protein as well as various vitamins and minerals, such as magnesium, phosphorus, selenium, and vitamins A and D, and it’s one of the few foods that provides vital omega-3 fatty acids.
• 如果您没有服用 Omega-3 补充剂，请尝试每周至少吃一次富含 Omega-3 的鱼，例如鲑鱼或鲭鱼。
• If you’re not taking an omega-3 supplement, try to have fish high in omega-3s, like salmon or mackerel, at least once per week.
• 大多数显示大蒜益处的研究都使用了大约 600 至 1,200 毫克的陈年大蒜提取物——相当于每天一到三瓣大蒜，具体取决于大蒜的大小。
• Most studies showing benefits of garlic used aged garlic extract at around 600 to 1,200 milligrams—the equivalent of about one to three garlic cloves per day, depending on their size.
• 如果您不想吃生大蒜，可以将其压碎、切碎或剁碎，然后在室温下放置至少十分钟，然后再烹饪。
• If you don’t want to eat raw garlic, crush, chop, or mince it, and then let it sit at room temperature for at least ten minutes before cooking it.
• 蓝莓（以及所有深色、蓝黑色的浆果）是一种优质水果，因为它们含有花青素，这是一种强大的抗氧化剂，可以改善记忆力、情绪和免疫力，并减少 DNA 损伤，有助于预防各种疾病和功能障碍。
• Blueberries (and all dark, blue-black berries) are a superior fruit because of their anthocyanin content, which is a powerful antioxidant linked to improved memory, mood, and immunity, as well as less DNA damage, which helps protect against various types of disease and dysfunction.
• 产生益处所需的剂量并不小，但仍然可行——60 至 120 克新鲜蓝莓，或每天约 ½ 至 1 杯，或每天约 175 克冷冻蓝莓。
• The dose required to produce benefits isn’t small, but it’s still workable—60 to 120 grams of fresh blueberries, or about ½ to 1 cup per day, or about 175 grams of frozen blueberries per day.
• 多年来，蔓越莓一直被认为与改善泌尿系统健康有关，最近，有高质量的证据支持这一点。
• Cranberries have been associated with improved urinary health for years now, and recently, high-quality evidence has emerged to support this.
• 只需 500 毫克蔓越莓果粉或 1.5 克蔓越莓干，即相当于约 11 克新鲜蔓越莓（一小把），即可看到效果。
• Results have been seen with as little as 500 milligrams of cranberry fruit powder or 1.5 grams of dried cranberry, which is the equivalent of around 11 grams of fresh cranberry (a small handful).
• 燕麦是多种矿物质的优质且经济的来源，包括镁、钾和磷，以及β-葡聚糖，一种与改善胆固醇和血糖水平以及促进心脏健康有关的可溶性纤维。
• Oats are an excellent and economical source of several minerals, including magnesium, potassium, and phosphorus, as well as beta-glucan, a soluble fiber linked to improving cholesterol and blood glucose levels and boosting heart health.
• 十字花科蔬菜含有三种称为异硫氰酸酯的分子，它们与降低癌症风险（尤其是结肠癌）有关。
• Cruciferous vegetables contain three molecules known as isothiocyanates, which are associated with a lower risk of cancer, and colon cancer in particular.
• 每天吃一份十字花科蔬菜是对我们的健康和福祉产生积极影响的合理建议。
• One serving per day of cruciferous vegetables is a reasonable recommendation to positively impact our health and wellbeing.
• 黑巧克力的大部分健康益处来自于一种叫做儿茶素的分子，这种分子对人体有多种作用，包括改善血液流动、光保护和大脑的氧合（至少在年轻时）。
• Dark chocolate derives most of its health benefits from molecules called catechins, which have several effects in the body, including improved blood flow, photoprotection, and oxygenation of the brain (in youth, at least).
• 研究表明，每天只需食用 20 至 50 克（约 110 至 270 卡路里）的 70%（或更高）黑巧克力就足以看到益处。
• Research shows just 20 to 50 grams (about 110 to 270 calories) of 70 percent (or higher) dark chocolate per day is enough to see benefits.
• 黑种草（也称为黑种草）含有百里醌，这种分子与人体的许多有益作用有关，包括保肝、抗炎、抗氧化和抗癌特性。
• Black seed (also known as Nigella sativa) contains thymoquinone, which is a molecule associated with many favorable effects in the body, including hepatoprotective, anti-inflammatory, antioxidant, and anti-cancer properties.
• 黑种草的有效剂量是3至6克。
• The effective dose of black seed is 3 to 6 grams.

第 10 章：

如何升级你的补充剂（以及应该避免什么）

Chapter 10:

How to Upgrade Your Supplementation (and What to Avoid)

阻力最小的道路是一位可怕的老师。

The path of least resistance is a terrible teacher.

—瑞安·霍利迪

—RYAN HOLIDAY

中级（或更高级别）举重运动员是补充剂的主要目标。

Intermediate (or beyond) weightlifters are a prime target for supplement slicksters.

他们非常重视健身；他们不再突飞猛进，而且经常停滞不前（或至少感觉如此）；他们愿意花费大量的时间和金钱来获得下一阶段的肌肉和力量。

They take their fitness seriously; they’re no longer progressing by leaps and bounds and are often stuck (or at least feel that way); and they’re willing to spend a tremendous amount of time and money to gain that next bit of muscle and strength.

这包括吞服任何听起来有一点点希望的药丸或粉末。

And that includes swallowing just about any kind of pill or powder that sounds even remotely promising.

这就是为什么市面上有很多看似高端的补剂，声称能够影响你生理机能的某些特定方面（而且往往不太明显）。营销人员声称，“高级”举重运动员需要“高级”补剂。

This is why there are many sophisticated sounding supplements that purport to influence specific (and often obscure) aspects of your physiology. “Advanced” lifters need “advanced” supplements, marketers claim.

但那都是障眼法。正如我在《更瘦更强壮》一书中解释的那样，在你能服用的所有补充剂中，大部分主要益处都来自于基本营养成分，包括蛋白粉、鱼油、维生素D、复合维生素、咖啡因、肌酸、瓜氨酸等等。

But that’s all smoke and mirrors. As I explained in Bigger Leaner Stronger, out of all the supplements you could take, most of the major benefits will come from the fundamentals, including protein powder, fish oil, vitamin D, a multivitamin, caffeine, creatine, citrulline, and a couple of others.

如果您就此打住，并且在有生之年不再服用任何其他补充剂，那么您就不会错过太多（尤其是在您的身体成分方面）。

If you stopped there and never took another supplement as long as you live, you wouldn’t be missing out on much (especially in terms of your body composition).

例如，共轭亚油酸（CLA）是健身爱好者中流行的一种快速减脂补充剂。

For instance, conjugated linoleic acid (CLA) is a popular supplement among experienced gym-goers for losing fat faster.

早在20世纪90年代，共轭亚油酸（CLA）就因小鼠和大鼠的研究表明其可以促进脂肪减少而广受欢迎。由于人类与毛茸茸啮齿动物的基因相似性超出大多数人的认知，科学家们希望CLA也能在人类身上产生同样的效果。CLA还不含刺激性成分，这在当时尤其引人注目，因为“芬芬”（芬特明）丑闻引发了超过5万起产品责任诉讼。

It gained popularity back in the 1990s after research in mice and rats showed it could induce fat loss. As humans are more genetically similar to furry rodents than most people realize, scientists hoped CLA could produce the same effects in humans. It’s also non-stimulatory, which was particularly attractive at the time because of the “fen-phen” (phentermine) scandal that led to over 50,000 product liability lawsuits.

补充剂销售商嗅到了一丝血腥味，一如既往地对事实敷衍了事。他们大谈共轭亚油酸（CLA）已被证实的燃脂效果，却只字未提这种效果只在实验动物身上观察到。

Supplement sellers smelled blood and, as usual, played fast and loose with the facts. They talked a lot about CLA’s proven fat-burning effects, but didn’t mention such results had only been seen in lab animals.

随后，在人体研究中，结果却大相径庭。大多数研究显示没有减脂效果，一些研究发现脂肪减少量有大有小，甚至有一项研究发现脂肪增加。这颇为奇怪。95

Then, in subsequent human research, results were all over the map. Most studies showed no fat loss effects, some found large and small increases in fat loss, and rather strangely, one study noted an increase in fat gain.95

因此，服用共轭亚油酸 (CLA) 后，最有可能的结果就是没有任何变化，但也有可能增重或减重，却不知原因。但这并没有阻止 Big Supplement 继续将其宣传为有效的减肥辅助品（当然）。

Thus, when you take CLA, your most likely outcome is no change, but you may also lose or gain fat and not know why. That hasn’t stopped Big Supplement from continuing to push it as an effective weight loss aid, though (natch).

碳水化合物和脂肪阻滞剂是另一种小众补充剂的例子，通常向健身爱好者宣传，通过阻碍身体吸收和利用所吃食物中的卡路里的能力，这是一种增加减肥效果（或防止体重增加）的有效方法。

Carbohydrate and fat blockers are another example of niche supplements, often promoted to fitness lovers as an effective way to increase weight loss (or prevent weight gain) by hindering the body’s ability to absorb and use the calories in the food you eat.

有些物质可以阻止碳水化合物和脂肪的吸收，要么与它们结合，使分子无法吸收，要么通过抑制处理大量营养素所需的酶。

There are substances that can block the absorption of carbs and fat either by binding with them, rendering the molecules unassimilable, or by inhibiting enzymes needed to process the macronutrients.

然而，这些补充剂存在三个主要问题：

There are three major problems with these supplements, however:

1. 它们并不能像宣传的那样减肥，只能防止脂肪增加。这意味着它们带来的益处和放下叉子、推开桌子没什么两样。
1. They can’t cause fat loss, as often promoted—only prevent fat gain. This means they provide no more benefit than fork put-downs and table push-aways.
2. 它们会强化不良习惯，因为许多人会吃更多的垃圾食品。
3. They reinforce bad habits, because many people use them to eat more junk food.
4. 它们的效力和副作用相伴而生，包括营养吸收不良、胀气、痉挛，甚至失禁（如果您不相信我，请搜索“奥利司他恐怖故事”）。
5. Their potency and side effects go hand-in-hand, including nutrient malabsorption, gassiness, cramping, and even incontinence (search “Orlistat horror story” if you don’t believe me).

碳水化合物和脂肪阻滞剂就像三角轮。它们确实有效，但……它们只是三角轮而已。既然有这么多更好的选择，何必费心去尝试它们呢？从合理的膳食计划开始，就能让你在不损害甚至破坏肠道功能的情况下减肥。

Carb and fat blockers are like triangular wheels. They can work but … they’re triangular wheels. Why bother with them when you have so many other better options, starting with proper meal planning that allows you to lose weight without impairing and even damaging your gut function?

对于针对“硬核”健身人群销售的其他几种补品来说，情况或多或少是相同的，包括……

The story is more or less the same for several other supplements marketed to the “hardcore” fitness crowd, including …

• 运动后碳水化合物饮料，通常只是廉价的单糖，没有特殊功效
• Post-workout carbohydrate drinks, which are often just cheap simple sugars that have no special properties
• 胶原蛋白的氨基酸组成很差，不会使你的皮肤、头发和指甲变得更漂亮
• Collagen protein, which has a crappy amino acid profile and won’t make your skin, hair, and nails prettier
• MCT 油不会促进减肥、运动表现或大脑功能96
• MCT oil, which won’t boost weight loss, exercise performance, or brain function96
• 天然雌激素阻滞剂不起作用，即使有效，也无法帮助你更快地增加肌肉
• Natural estrogen blockers, which don’t work and wouldn’t help you gain muscle faster even if they did
• 左旋肉碱，可以帮助缓解肌肉酸痛，但不能像人们常说的那样减少脂肪97
• L-carnitine, which can help with muscle soreness but not fat loss, as is often claimed97
• 必需氨基酸 (EAA)，就像支链氨基酸 (BCAA) 一样，当你摄入足够的蛋白质时，它们不会带来任何益处
• Essential amino acids (EAAs), which, like branched-chain amino acids (BCAAs), offer no benefit when you’re eating enough protein

这些补充剂，以及其他很多补充剂，都是些鸡肋之作。但这并不意味着所有补充剂都不值得考虑，但我在《更瘦更强壮》一书中分享的这六种补充剂确实值得考虑。此外，还有四种补充剂，中高级举重运动员可以考虑服用：

Those supplements, and many others are a lot of sizzle with little steak. That doesn’t mean all supplements but the six I shared in Bigger Leaner Stronger aren’t worth considering, however. There are four additional supplements intermediate and advanced weightlifters should consider taking:

1. 睡眠支持
1. Sleep support
2. 联合支持
3. Joint support
4. 压力支持
5. Stress support
6. 免疫支持
7. Immunity support

并按此顺序。

And in that order.

您可以添加到您的日常生活中的最重要的补充剂是改善您的睡眠，因为这可以改善您的健康和表现的各个方面。

The most important supplements you can add to your regimen enhance your sleep, because this upgrades every aspect of your health as well as your performance.

第二重要的补充剂可以改善您的关节，因为疼痛会阻碍进步和动力。

The second-most important supplements improve your joints, because aches and pains kill progress and motivation.

第三大益处是提升身体对压力的反应，因为这将使您能够参加（并从中恢复）更高质量的训练。

The third-most upgrade your body’s response to stress, because this will allow you to get in (and recover from) more high-quality training.

第四位是那些增强免疫系统的药物，因为生病会阻碍一切。

And fourth on the list are those that boost your immune system, because getting sick impedes everything.

我推荐的每个类别的补充剂都以相同的方式列出——从最重要到最不重要——但所有补充剂都足够有效，值得考虑。我们将在本章中逐一回顾这些类型的补充剂，然后在第22章讨论具体细节（产品和方案）。

The individual supplements I’ll recommend in each category are listed in the same way—from most to least important—but all are effective enough to warrant consideration. We’ll review each of these types of supplements in this chapter, and then, in chapter twenty-two, talk specifics (products and protocols).

让我们从顶部开始。

Let’s start at the top.

睡眠支持

Sleep Support

2014年，疾病控制中心宣布睡眠不足已成为一种公共卫生流行病。98

In 2014, the Center for Disease Control declared that insufficient sleep is a public health epidemic.98

根据美国国家睡眠基金会 2019 年进行的一项民意调查，只有 16% 的美国人表示他们在典型的一周内（不包括睡前和醒来后）根本不感到困倦，大约一半的人每周有三到七天感到困倦，这影响了他们的活动、情绪、精神敏锐度、工作效率等。99

According to a National Sleep Foundation poll conducted in 2019, just 16 percent of Americans said they didn’t feel sleepy at all in a typical week (excluding bedtime and after waking up), and about half felt sleepy anywhere from three to seven days a week, impacting their activities, mood, mental acuity, productivity, and more.99

其后果可能非常严重。长期睡眠不足，几乎所有重要的生理功能和系统都会受到损害，你的身体就会开始崩溃。

The consequences of this can be dire. Sleep poorly for too long and just about every important physiological function and system becomes compromised, and your body starts breaking down.

另一方面，睡眠充足有很多好处，包括……

On the other hand, the benefits of sleeping well are extensive, including …

• 提高记忆力、学习能力和解决问题能力100
• Improved memory, learning, and problem solving100
• 全身炎症水平较低101
• Lower levels of systemic inflammation101
• 更好的饮食依从性102
• Better dietary compliance102
• 增强免疫力103
• Enhanced immunity103
• 情绪高涨104
• Elevated mood104
• 提高运动表现105
• Increased athletic performance105
• 更长寿106
• Greater longevity106

良好的睡眠卫生就像良好的锻炼习惯——它可以从各个方面改善你的生活。

Good sleep hygiene is like a good exercise routine—it improves your life in just about every way.

这就是为什么许多人求助于催眠药和镇静剂来解决睡眠问题，但这些药物容易形成习惯，并伴有一系列相当可怕的副作用，包括抑郁、谵妄、噩梦、幻觉，以及增加感染、癌症和总体死亡的风险。107

This is why many people turn to hypnotics and sedatives to combat sleep troubles, but these drugs are habit forming and associated with a rather scary set of side effects, including depression, delirium, nightmares, hallucinations, and an increased risk of infections, cancer, and overall mortality.107

想要获得更好的睡眠，一个更明智的方法是首先改变生活方式。例如，最有效的措施包括……

A smarter approach to getting better sleep is to first address lifestyle. For instance, the most effective measures include …

• 避免摄入咖啡因、酒精、尼古丁和其他干扰睡眠的化学物质。我们都知道咖啡因和尼古丁是兴奋剂，但酒精也会扰乱我们的睡眠。虽然酒精有助于睡眠，但它也会起到兴奋剂的作用，增加夜间醒来的次数。108 一般来说，睡前四到六小时不要摄入任何干扰睡眠的化学物质。如果你对它们敏感（就像我一样），你可能需要留出更多时间。比如，我晚上10点左右睡觉，如果在上午10点或11点之后摄入咖啡因，很可能会扰乱我的睡眠。
• Avoiding caffeine, alcohol, nicotine, and other chemicals that interfere with sleep. We all know that caffeine and nicotine are stimulants, but alcohol can disrupt our shuteye as well. Although it can help bring on sleep, it then acts as a stimulant and increases the number of wakings during the night.108 As a general rule, don’t consume any sleep-disrupting chemicals four to six hours before going to bed, and if you’re sensitive to them (like I am), you’ll probably want to allow for more time. For instance, I go to bed around 10 p.m., and if I have caffeine any later than 10 or 11 a.m., it’ll likely disrupt my sleep.
• 把睡眠放在首位。你越把按时睡觉视为生活中不可或缺的一部分，就像节食和锻炼一样，你的睡眠质量就会越好。
• Making sleep a priority. The more you view getting to bed on time as a non-negotiable part of your life, like diet and exercise, the better your sleep will be.
• 保持卧室黑暗、安静、凉爽，这些都是促使大脑催眠的信号。此外，睡觉前避免使用强光，因为它们会抑制一种名为褪黑激素的睡眠激素的分泌。109
• Keeping your bedroom dark, quiet, and cool, which are all cues for the brain to put the body to sleep. Also, avoid bright lights while you’re getting ready for bed, because they can suppress the production of a sleep-inducing hormone known as melatonin.109
• 睡前至少一小时关掉电视、电脑、平板电脑或智能手机。这些设备会发出一种叫做蓝光的光，这种光能有效抑制褪黑激素。110
• Turning off the TV, computer, tablet, or smartphone at least an hour before bed. These devices emit a light called blue light, which is a powerful melatonin suppressant.110
• 定期锻炼。研究表明，定期锻炼可以改善睡眠质量，无论是否有睡眠问题。111
• Exercising regularly. Studies show that regular exercise improves sleep quality in people both with and without sleep problems.111
• 不要太晚锻炼。睡前至少三小时结束锻炼，让身体在入睡前“放松”下来。
• Not exercising too late. Finish your workout at least three hours before bedtime to allow your body to “wind down” before going to sleep.
• 养成睡前放松的习惯。一些舒缓的活动，例如洗澡、看书、听舒缓的音乐、伸展运动或呼吸练习，都有助于改善睡眠。此外，睡前尽量避免紧张或刺激的谈话或活动。
• Establishing a relaxing pre-sleep routine. Soothing activities like taking a bath, reading a book, listening to calming music, and stretching or doing breathing exercises can help you sleep better. Additionally, try to avoid stressful or stimulating conversations or activities before bed.
• 不要躺在床上盯着时钟。这会让你感到压力，从而让你保持清醒。相反，不要去想时钟，如果你无法在合理的时间内入睡，就起床做一些安静、舒缓的活动，比如看书或听音乐，直到你的眼睛变得懒散。然后再回去睡觉。
• Not lying in bed and staring at the clock. This can make you feel stressed, which keeps you awake. Instead, ignore the clock, and if you’re unable to fall asleep in a reasonable amount of time, get up and occupy yourself with a quiet, soothing activity like reading or listening to music until your eyes become droopy. Then go back to bed.
• 每天在同一时间睡觉和起床，保持身体生物钟的正常运转。无论何时入睡或睡着，在同一时间起床是维持生物钟的最佳方法。
• Keeping your body’s internal clock regulated by going to bed and waking up every day at the same times. Waking up at the same time despite when you went to bed or fell asleep is the best way to maintain your body’s clock.

补充剂也有帮助。我最喜欢的三种睡眠补充剂是……

Supplementation can help as well. My three favorite sleep supplements are …

1. 褪黑激素
1. Melatonin
2. 甘氨酸
3. Glycine
4. 柠檬香蜂草
5. Lemon balm

让我们逐一回顾一下。

Let’s review each.

褪黑激素

Melatonin

褪黑激素是大脑产生的一种激素，存在于西红柿、核桃、草莓和橄榄油等食物中。

Melatonin is a hormone produced by the brain and found in foods like tomatoes, walnuts, strawberries, and olive oil.

它具有强大的镇静和催眠作用，这就是为什么研究表明睡前补充褪黑激素……

It has powerful sedative and sleep-inducing effects, which is why research shows that supplementation with melatonin before bed …

• 减少入睡时间112
• Reduces the time it takes to fall asleep112
• 可以改善失眠者的睡眠质量113
• Can improve sleep quality for those with insomnia113
• 减轻时差症状114
• Reduces symptoms of jet lag114
• 可以改善记忆功能115
• Can improve memory function115

也就是说，如果您睡眠良好（入睡很快，很少或根本不醒来，醒来时感觉神清气爽），则不值得补充，除非出现时差反应。

That said, it’s not worth supplementing with if you sleep well (fall asleep quickly, experience few or no wakings, and wake up feeling refreshed), except in cases of jet lag.

不用担心——虽然褪黑激素是一种激素，但短期使用是安全的（长期使用也不一定不安全，但研究还不够）。

And don’t worry—although melatonin is a hormone, it’s safe for short-term use (and isn’t necessarily unsafe for long-term use, but the research is lacking).

甘氨酸

Glycine

甘氨酸是一种氨基酸，存在于含有明胶的食物中，如肉类和海鲜。

Glycine is an amino acid found in foods that contain gelatin, like meat and seafood.

它是一种温和的镇静剂，这就是为什么研究表明睡前补充甘氨酸可以减少入睡所需的时间并改善睡眠质量。116

It acts as a mild sedative, which is why research shows that supplementation with glycine before bed reduces the time needed to fall asleep and improves sleep quality.116

此外——科学家还不确定原因——研究表明，甘氨酸可以提高认知能力，并减少睡眠受损时的疲劳感。117

Additionally—and scientists aren’t sure why yet—studies show that glycine improves cognitive performance and reduces feelings of fatigue when sleep is impaired.117

柠檬香蜂草

Lemon Balm

柠檬香蜂草（也称为蜜蜂花）是一种自古以来就被用来缓解焦虑和烦躁并促进睡眠的草本植物。

Lemon balm (also known as Melissa officinalis) is an herb that has been used since ancient times to relieve anxiety and agitation and promote sleep.

它能增强大脑产生的一种名为γ-氨基丁酸(GABA) 的镇静化学物质的有效性，研究表明，补充柠檬香蜂草……

It enhances the effectiveness of a sedating chemical produced by the brain known as gamma-Aminobutyric acid (GABA), and research shows that supplementation with lemon balm …

• 改善睡眠质量118
• Improves sleep quality118
• 减少焦虑和压力感，并产生平静的感觉119
• Reduces feelings of anxiety and stress and induces feelings of calmness119
• 提高记忆力120
• Improves memory120
• 减轻焦虑引起的失眠症状121
• Reduces symptoms of anxiety-related insomnia121

然而，有一个问题：你必须确保柠檬香蜂草补充剂标准化，至少含有一定重量的迷迭香酸，迷迭香酸是植物中的一种生物活性物质，可能是其大部分睡眠益处的原因。

There’s a catch, however: you must ensure the lemon balm supplement is standardized to contain at least a certain amount of rosmarinic acid by weight, which is a biologically active substance in the plant likely responsible for much of its sleep benefits.

联合支援

Joint Support

本杰明·富兰克林写道：“一分的预防胜过十分的治疗。”

“An ounce of prevention is worth a pound of cure,” wrote Ben Franklin.

我们这些热爱运动的人应该牢记这句格言。许多健身爱好者会争相购买增肌产品、燃脂产品、蛋白粉和激素增强剂，却常常忽略那些旨在改善整体健康、功能和寿命的产品，比如复合维生素、鱼油和关节补充剂。

Those of us who are physically active should take this maxim to heart. Many fitness folk will rush to buy muscle builders, fat burners, protein powders, and hormone boosters, but often overlook products designed to improve general health, function, and longevity, like multivitamins, fish oil, and joint supplements.

这很不幸，因为超过5200万美国人患有关节炎。如果关节发炎或受损，你的各项体能都会下降。你会失去速度、力量、爆发力和敏捷性；你常常不得不完全放弃某些锻炼和活动；你的日子也会被持续不断的疼痛所折磨。

This is unfortunate, because over fifty-two million Americans suffer from arthritis, and if your joints are inflamed or damaged, all aspects of your performance decline. You lose speed, strength, power, and agility; you often have to quit certain exercises and activities altogether; and your days are plagued by nagging aches and pains.

就像良好的睡眠一样，健康的关节也是人们直到失去时才会珍惜的东西。

Like good sleep, healthy joints are something people just don’t appreciate until they’re gone.

改善和维护关节健康始于健康的生活方式。这也是坚持合理饮食、合理训练以及确保充足休息和恢复的众多原因之一。从某种程度上来说，你的关节反映了你整体身体的保养程度。

Improving and supporting joint health starts with healthy living. This is one of the many reasons to be a stickler about eating right, training properly, and ensuring you get adequate rest and recovery. In some ways, your joints reflect how well you take care of your body on the whole.

补充剂也有帮助，主要是通过减少炎症和保护软骨（一种润滑关节和吸收物理冲击的柔性组织）。

Supplementation can help too, mostly by reducing inflammation and preserving cartilage, which is a flexible tissue that lubricates joints and absorbs physical impacts.

许多人认为，运动会通过反复使用和日常磨损加速软骨的流失。然而，研究表明并非如此——通常被认为对关节有害的运动，例如举重甚至长跑，与软骨流失或骨关节炎无关。122事实上，经常锻炼似乎有助于保持健康的软骨水平。

Many people assume exercise speeds up cartilage loss through repetitive use and general wear and tear. Research shows otherwise, though—forms of exercise usually assumed to be harmful to the joints like weightlifting and even long-distance running are not associated with cartilage loss or osteoarthritis.122 In fact, regular exercise appears to help preserve healthy cartilage levels.

那么，为什么这么多长期锻炼的人和运动员会遭受关节问题的困扰？又该如何应对呢？为了解答这些问题，让我们仔细看看关节是如何失去结构完整性并引发关节炎的。

Why do so many long-term exercisers and athletes suffer from joint problems, then? And what can be done about it? To answer those questions, let’s take a closer look at how joints lose their structural integrity and become arthritic.

两种常见的关节炎是骨关节炎和类风湿性关节炎，它们都涉及因软骨逐渐流失而引起的关节疼痛性炎症。长期以来，人们一直认为软骨流失是衰老的自然结果，但现在我们知道，这两种疾病至少部分是由对关节胶原蛋白产生的不良免疫反应引起的，这种反应会侵蚀关节软骨。123

Two common forms of arthritis are osteoarthritis and rheumatoid arthritis, and both involve the painful inflammation of the joints resulting from the gradual loss of cartilage. This was long believed to be a natural consequence of aging, but we now know that both conditions are at least partially caused by an unwanted immune response to joint collagen that eats away at joint cartilage.123

实际情况是，你的免疫系统会将关节软骨视为外来有害物质并进行攻击。这会引发退化循环，久而久之，会对关节造成无法修复的损伤。

What happens is your body’s immune system targets and attacks joint cartilage as a foreign and undesirable substance. This triggers a degenerative cycle that, over time, causes irreparable damage to the joints.

发现这一点后，科学家们开始思考，如果能以某种方式阻止或减缓这种对关节的内部攻击，将会发生什么。理论上，这可以改善关节健康，降低患病和功能障碍的风险。而这正是后来的研究发现的。

After discovering this, scientists wondered what would happen if they could somehow stop or slow this internal assault on the joints. Theoretically, this could improve joint health and reduce the risk of disease and dysfunction. And that’s what later research found.

具体来说，研究表明，“教导”免疫系统停止攻击关节软骨中的蛋白质可以改善关节健康和功能，并且对于某些人来说，可以减轻甚至消除疼痛和肿胀。124

Specifically, studies show that “teaching” the immune system to stop attacking proteins in joint cartilage improves joint health and function and can, in some people, alleviate or even eliminate pain and swelling.124

有几种补充剂可以起到这种作用，还有一些补充剂可以简单地减轻炎症，这也有助于您的关节：

There are several supplements that do this, as well as a few that simply reduce inflammation, which also helps your joints:

1. 未变性II型胶原蛋白
1. Undenatured type II collagen
2. 姜黄素
3. Curcumin
4. 乳香树
5. Boswellia serrata
6. 葡萄籽提取物
7. Grape seed extract
8. 葡萄糖胺
9. Glucosamine

让我们逐一回顾一下。

Let’s review each.

未变性 II 型胶原蛋白

Undenatured Type II Collagen

胶原蛋白是动物各种结缔组织中的主要蛋白质，II 型胶原蛋白构成了您的关节软骨。

Collagen is the main protein in the various connective tissues in animals, and type II collagen makes up your joint cartilage.

“未变性”通常是一个毫无意义的营销流行语，但在这种情况下，它是补充剂中至关重要的组成部分。

“Undenatured” is often a meaningless marketing buzzword, but in this case, it’s a vitally important component of the supplement.

变性是指物质天然结构的改变，通常是通过添加其他化学物质或加热来实现的。用于制备胶原蛋白补充剂的常见加工方法会导致胶原蛋白变性，研究表明，变性的胶原蛋白对关节炎症没有任何益处。125

Denaturation is the alteration of the natural structure of a substance, usually by the addition of another chemical or heat. Common processing methods used to prepare collagen for supplementation denature it, and research shows that denatured collagen has no beneficial effects on joint inflammation.125

然而，未变性胶原蛋白是一种更天然的物质，研究表明，它能有效调节导致关节发炎、破坏软骨和骨骼的免疫反应。它通过训练免疫系统停止攻击关节中的胶原蛋白来实现这一点。126

Undenatured collagen, however, is a more natural form of the substance, and studies show that it’s effective for regulating the immune response that inflames joints and destroys cartilage and bone. It accomplishes this by training the immune system to stop attacking collagen in the joints.126

效果也会更好：这些效果已在关节炎患者和健康关节患者身上得到证实。也就是说，无论您是否有关节问题，补充未变性II型胶原蛋白都能让您受益。

It gets better, too: These effects have been demonstrated in both people with arthritic conditions and healthy joints. That is, whether you have joint problems or not, you can benefit from supplementing with undenatured type II collagen.

姜黄素

Curcumin

姜黄素是姜黄植物中的一种橙色色素，姜黄是咖喱的主要香料。它在阿育吠陀医学中用于治疗已有数千年的历史，其健康益处广泛。

Curcumin is the orange pigment found in the turmeric plant, which is the main spice in curry. It has been used therapeutically in Ayurvedic medicine for thousands of years, and its health benefits are extensive.

例如，世界各地的科学家正在研究姜黄素对多种疾病的影响，包括癌症、心血管疾病、骨质疏松症、糖尿病、阿尔茨海默病等。127

For instance, scientists around the world are investigating curcumin’s effects on a variety of diseases, including cancer, cardiovascular disease, osteoporosis, diabetes, Alzheimer’s, and more.127

姜黄素还可以通过抑制一种名为环氧合酶(COX)的促炎酶来产生更健康、更少疼痛的关节，这在体内具有强大的抗炎作用。128

Curcumin also produces healthier, less painful joints by inhibiting a pro-inflammatory enzyme known as cyclooxygenase (COX), and this has powerful anti-inflammatory effects in the body.128

不幸的是，姜黄素在肠道中的吸收率很差。129研究表明，要享受其大部分益处，您必须服用专利（且昂贵）的姜黄素，将其与一种称为磷脂酰胆碱（Meriva）的天然物质相结合，或者将通用姜黄素与其他成分相结合以增强吸收，例如黑胡椒提取物，这可将其生物利用度提高二十倍。130

Unfortunately, circumin is poorly absorbed in the intestines.129 So much so, studies show that to enjoy most of its benefits, you must take a patented (and expensive) form of curcumin that’s combined with a natural substance known as phosphatidylcholine (Meriva) or combine generic curcumin with another ingredient to enhance absorption, like black pepper extract, which increases its bioavailability twentyfold.130

乳香锯缘青蟹

Boswellia Serrata

乳香树原产于印度和巴基斯坦大部分地区。它能产生一种名为乳香的芳香物质，数千年来，乳香一直被用于阿育吠陀医学，治疗各种与炎症相关的疾病。131

Boswellia serrata is a plant native to much of India and Pakistan. It produces an aromatic substance known as frankincense, which has been used for thousands of years in Ayurvedic medicine to treat various disorders related to inflammation.131

感谢现代科学，我们现在知道了原因。乳香含有一种被称为乳香酸的分子，其中一种特殊的分子是乙酰-11-酮-β-乳香酸（简称AKBA），它能抑制多种导致体内炎症的蛋白质的产生。132

Thanks to modern science, we now know why. Frankincense contains molecules known as boswellic acids—including one in particular, acetyl-11-keto-β-boswellic acid (or AKBA)—that inhibit the production of several proteins that cause inflammation in the body. 132

这种效果延伸到关节，研究表明，乳香锯缘青蟹可以减轻关节炎症和疼痛，并抑制侵蚀关节软骨的自身免疫反应。133

This effect extends to the joints, and studies show that Boswellia serrata reduces joint inflammation and pain and inhibits the autoimmune response that eats away at joint cartilage.133

补充乳香锯缘青蟹时，重要的是确保其标准化，按重量至少含有一定量的 AKBA。众所周知，每剂 20 至 30 毫克效果良好。

When supplementing with Boswellia serrata, it’s important to ensure it’s standardized to contain at least a certain amount of AKBA by weight. 20 to 30 milligrams per dose is known to work well.

葡萄籽提取物

Grape Seed Extract

葡萄籽提取物长期用于欧洲医学，是一种从红葡萄酒葡萄籽磨碎中提取的物质。

Long used in European medicine, grape seed extract is a substance derived from the ground-up seeds of red wine grapes.

它含有一种名为原花青素 B2 的强效抗氧化剂，它在体内停留的时间比其他类似分子更长，并能改善关节的血液流动。134研究表明，葡萄籽提取物有助于保护关节免受我们讨论过的破坏性自身免疫反应造成的损害。135

It contains a powerful antioxidant known as procyanidin B2, which remains in the body for much longer than other similar molecules and improves blood flow to the joints.134 Research shows that grape seed extract helps protect joints from damage caused by the destructive autoimmune response we’ve discussed.135

研究还表明，补充葡萄籽提取物还有其他好处，包括……

Studies also show that supplementation with grape seed extract provides other benefits, including …

• 保护眼睛健康136
• Protecting eye health136
• 降低患心脏病的风险137
• Reducing the risk of heart disease137
• 改善血糖控制138
• Improving blood glucose control138
• 增强四肢血流，从而减少静脉曲张的出现139
• Enhancing blood flow to the extremities, which can reduce the appearance of varicose veins139
• 可能降低患癌症的风险140
• Potentially reducing the risk of cancer140

葡萄糖胺

Glucosamine

葡萄糖胺是一种存在于关节软骨和贝类壳中的天然化合物。

Glucosamine is a natural compound found in joint cartilage and the shells of shellfish.

尽管葡萄糖胺广受欢迎，但它在缓解关节疼痛和改善关节健康方面却并不像许多人想象的那么有效。研究表明，它只能轻微缓解关节炎疼痛，但效果并不可靠，并且只能略微降低体力活动人群的胶原蛋白流失速度。141

Despite its widespread popularity, glucosamine isn’t as practical for relieving joint pain and improving joint health as many people think. Studies show that it can provide minor, but unreliable, pain relief from arthritis and slightly reduce the rate of collagen loss in physically active people.141

然而，葡萄糖胺很便宜，所以如果你的预算允许的话，我认为它是一个值得的补充。

Glucosamine is cheap, however, so if your budget allows, I think it’s a worthwhile addition.

压力支持

Stress Support

大多数人对压力的看法都是纯粹负面的，认为应该不惜一切代价避免压力。这是错误的。

Most people consider stress in purely negative terms, assuming they should avoid it at all costs. This is wrongheaded.

就像锻炼一样，我们的身体被设计成使用“战斗或逃跑”反应来应对压力，并且说定期的压力有利于我们的整体健康和幸福并不为过。

Like with exercise, our body was designed to use the “fight-or-flight” response to deal with stress, and it wouldn’t be far off the mark to say that regular bouts of stress are conducive to our overall health and well-being.

例如，正如你将在本书下一部分中了解到的那样，为了在健身方面取得持续进步，你需要在健身房里比刚开始的时候付出更大的努力。这意味着你的身体要承受更多的运动压力。

For instance, as you’ll learn in the next section of this book, to continue making progress in your fitness, you’ll need to work a lot harder in the gym than when you were a beginner. And that means subjecting your body to more exercise-induced stress.

这很正常，也很有必要，但锻炼很可能不是你生活中唯一的压力来源。和我们大多数人一样，你还要应对其他困境，从财务到政治、工作、人际关系、健康问题，以及其他任何让你神经紧张的事情。

This is fine and necessary, but chances are your workouts aren’t the only source of stress in your life. Like most of us, you’re also dealing with other difficult situations, ranging from finances to politics, work, relationships, health issues, and whatever else is fraying your nerves.

这本身并非不健康，但我们的身心承受的压力是有限的，一旦超过极限，就会开始失衡。当我们承受过多压力时，我们会保持高度警惕，衰老速度加快，更容易患病，全身炎症也会加剧。142

This isn’t inherently unhealthy, but our body and mind can only take so much before the wheels start to fall off. When we endure too much stress, we remain on high alert and age faster, become more susceptible to disease, and experience elevated levels of systemic inflammation.142

因此，解决方案不是尽可能地避免压力，而是管理压力。这始于生活方式，包括留出休息、恢复和放松的时间。补充剂也有帮助，我特别推荐三种补充剂来抵御压力的负面影响：

The solution isn’t to avoid stress as much as possible, then, but to manage it. That starts with lifestyle, including making time for rest, recovery, and relaxation. Supplementation can help as well, and there are three supplements in particular I recommend to fend off the negative effects of stress:

1. 南非醉茄根提取物
1. Ashwagandha root extract
2. 红景天
3. Rhodiola rosea
4. L-茶氨酸
5. L-theanine

让我们逐一回顾一下。

Let’s review each.

南非醉茄根提取物

Ashwagandha Root Extract

南非醉茄根提取物是一种从阿育吠陀医学中重要的植物根部提取的物质。

Ashwagandha root extract is a substance derived from a plant root important in Ayurvedic medicine.

它被称为适应原，是一种能够产生难以察觉的压力的化合物，可以训练身体更好地应对未来的压力。

It’s known as an adaptogen, which is a compound that causes an imperceivable level of stress that trains the body to better handle future stresses.

南非醉茄含有十几种被称为醉茄内酯的分子，尽管科学家还不确定它们的作用机制，但研究表明它们对人体有多种有益作用。

Ashwagandha contains more than a dozen molecules known as withanolides, and although scientists aren’t sure how they work yet, research shows they produce several beneficial effects in the body.

例如，在一项研究中，当给患有慢性压力的人服用南非醉茄时，通过自我报告问卷和皮质醇水平的评估，南非醉茄可以降低焦虑。143同样，皮质醇水平也显著降低了 14.5% 至 27.9%，并且在一个案例中，通过减少因压力引起的暴饮暴食，肥胖人群的体重进一步减轻。144

For instance, in one study, when given to people with chronic stress, ashwagandha reduced anxiety as assessed by self-report questionnaires and cortisol levels.143 Along the same lines are impressive reductions of cortisol ranging between 14.5 and 27.9 percent, and in one case, additional weight loss in obese people by reducing stress-induced overeating.144

研究还表明，补充南非醉茄可以……

Studies also show that supplementation with ashwagandha can …

• 增强力量和强度145
• Increase power and strength145
• 提高社交能力（愿意并渴望参与社交活动）146
• Improve sociability (willingness and eagerness to participate in social activities)146
• 恢复男性生育能力147
• Restore fertility in men147
• 增强免疫功能148
• Enhance immune function148
• 增强心血管耐力149
• Increase cardiovascular endurance149

红景天

Rhodiola Rosea

红景天是一种生长在世界寒冷地区的植物，包括欧洲、亚洲和北美洲的北极地区。

Rhodiola rosea is a plant that grows in cold regions of the world, including the Arctic zones of Europe, Asia, and North America.

与南非醉茄一样，红景天是一种适应原，它含有红景天苷和红景天苷分子，这似乎是其大部分功效的来源，其中最主要的功效是减轻长期压力引起的疲劳。150

Like ashwagandha, rhodiola rosea is an adaptogen, and it contains the molecules rosavin and salidroside that appear to be responsible for most of its benefits, with the major one being a reduction in fatigue from prolonged stressors.150

换句话说，红景天可以帮助您避免因长期（且紧张）的紧张工作而产生的倦怠感，并且似乎还可以改善或至少维持这些时期的认知能力。151

In other words, rhodiola rosea helps you avoid feelings of burnout from long (and stressful) periods of intense work, and also appears to improve, or at least sustain, cognition during these times.151

研究还表明，补充红景天可以……

Studies also show that supplementation with rhodiola rosea can …

• 减少运动后肌肉损伤152
• Reduce post-exercise muscle damage152
• 提高运动表现153
• Improve exercise performance153
• 缓解抑郁症状154
• Alleviate depressive symptoms154
• 增强对病毒感染的防御能力155
• Enhance defense against viral infections155

L-茶氨酸

L-Theanine

L-茶氨酸是茶中发现的一种氨基酸，它对健康有一定益处。

L-theanine is an amino acid found in tea that’s responsible for some of its health benefits.

它有助于平衡大脑中传递神经冲动的两种化学物质（谷氨酸和 GABA）的水平，研究表明，补充 L-茶氨酸有助于减轻焦虑和高血压。156

It helps balance the levels of two chemicals in the brain that transmit nerve impulses (glutamate and GABA), and research shows that supplementation with L-theanine helps reduce anxiety and high blood pressure.156

研究还表明，它可以增加一氧化氮的产生，从而改善血液流动，与咖啡因搭配使用时，可以改善情绪、记忆力和注意力。157

Studies also show it increases production of nitric oxide, which improves blood flow, and when paired with caffeine, improves mood, memory, and attention.157

免疫支持

Immunity Support

可惜我们的免疫系统太差。

Pity our poor immune system.

它每周七天、每天二十四小时工作，保护我们免受有害细菌、病毒、真菌和寄生虫的侵害，而且由于现代生活环境，它的工作变得越来越艰巨。

It works twenty-four hours a day, seven days a week to protect us against harmful bacteria, viruses, fungi, and parasites, and because of the circumstances of modern living, its job is getting harder and harder.

对抗我们身体防御系统的力量是强大而普遍的：

The forces working against our body’s defense system are powerful and prevalent:

• 压力过大
• Excessive stress
• 睡眠不足
• Insufficient sleep
• 运动不足
• Insufficient exercise
• 营养不足
• Insufficient nutrition
• 卫生条件差
• Poor hygiene

因此，美国有数千万人的免疫系统受到损害，健康和福祉受到损害。

Hence, the tens of millions of people here in America who live with compromised immune systems, suffering compromised health and wellbeing.

此外，你不能通过服用补充剂来“增强”你的免疫力来解决这个问题，就像你不能吞服药丸来“排毒”你的身体一样。

Moreover, you can’t solve this by taking supplements to “boost” your immunity, any more than you can swallow pills to “detox” your body.

首先，“增强免疫力”和“排毒”这两个过于简化的术语指的是复杂的生理系统，很难通过营养、生活方式的“小窍门”或其他快速疗法来改变。例如，免疫系统利用数百种细胞来完成各种各样的工作，从识别威胁到传递信息、消灭细菌，以及学习如何对抗新的敌人。

First, the over-simplified terms “immune boosting” and “detoxing” refer to complex physiological systems that can’t be easily influenced through nutrition or lifestyle “hacks” or other quick fixes. For example, the immune system uses hundreds of types of cells to do a variety of jobs, ranging from identifying threats to carrying messages, eliminating bacteria, and learning how to fight new enemies.

其次，增强免疫力和“内部清洁”机制的最佳方法不是补充剂，而是规律运动、营养饮食和充足休息（尤其是充足的睡眠）。而且，无论补充剂营销人员如何鼓吹，再多的维生素和草药都无法取代健康的生活方式。

Second, the best way to strengthen both your immune and “internal cleansing” mechanisms isn’t supplements, but regular exercise, nutritious food, and adequate rest (especially restful sleep). And despite what supplement marketers would have you believe, no amount of vitamins and herbs can take the place of healthy living.

此外，虽然有些天然物质已被证实能帮助身体清除毒素和病原体，但大多数免疫或排毒补充剂中却未必含有最佳成分。例如，大多数免疫增强剂含有大量以下一种或多种成分……

Furthermore, while there are natural substances proven to help the body purge toxins and pathogens, you won’t find the best of them in most immunity or detox supplements. For instance, most immune boosters contain large amounts of one or more of the following ingredients …

• 维生素C
• Vitamin C
• 维生素D
• Vitamin D
• 紫锥菊
• Echinacea
• 接骨木
• Elderberry
• 益生菌
• Probiotics

虽然这些物质可以提供一些与免疫相关的益处，但它们也被认为效果一般（维生素 C）、不可靠（紫锥菊）、被过度炒作（接骨木果和维生素 D）或完全无效（益生菌）。

While these substances can provide some immune-related benefits, they’re also known to be mildly effective (vitamin C), unreliable (echinacea), overhyped (elderberry and vitamin D), or downright ineffective (probiotics).

那么，为什么它们在大多数免疫配方中占据着核心地位呢？因为它们便宜。为什么这些产品名声不好？因为它们的效果不如广告宣传的那样。

Why do you find them front and center in most immunity formulations, then? Because they’re cheap. And why have these products gotten a bad rap? Because they don’t work as advertised.

然而，我们不应该把孩子和洗澡水一起倒掉，因为一些天然成分已被证明能够增强免疫健康、功能和平衡。以下是我的推荐……

We shouldn’t throw the baby out with the bathwater, however, because several natural ingredients have been proven to enhance immune health, function, and balance. Here are my go-tos …

1. 狭花天竺葵
1. Pelargonium sidoides
2. 陈年大蒜提取物
3. Aged garlic extract
4. 西洋参
5. Panax quinquefolius
6. 心叶青牛胆
7. Tinospora cordifolia
8. 锌
9. Zinc
10. 维生素C
11. Vitamin C

让我们逐一讨论一下。

Let’s discuss each.

天竺葵

Pelargonium Sidoides

天竺葵（也称为非洲天竺葵和黑天竺葵）是一种长期用于南非传统医学的草本植物。

Pelargonium sidoides (also known as African geranium and black geranium) is an herb long used in South African traditional medicine.

它含有几种分子，包括乌姆卡林和相关物质，可以防止细菌附着在细胞上，使它们更难感染你。158

It contains several molecules, including umckalin and related substances, that prevent bacteria from adhering to cells, making it harder for them to infect you.158

研究表明，补充天竺葵……

Research shows that supplementation with Pelargonium sidoides …

• 显著减少与干咳相关的呼吸道感染的持续时间和严重程度159
• Dramatically reduces the duration and severity of respiratory infections associated with dry cough159
• 可以减少普通感冒的持续时间和严重程度160
• May reduce the duration and severity of the common cold160

陈蒜提取物

Aged Garlic Extract

陈蒜提取物是一种由大蒜经过数周或数月陈化而制成的物质，可以减少气味并增强营养特性。

Aged garlic extract is a substance made from garlic that has been aged for several weeks or months to reduce odor and enhance nutritional properties.

它含有抗氧化剂S-烯丙基半胱氨酸和各种为身体提供硫的分子，有助于免疫系统抵抗病原体。161 根据研究，补充陈年大蒜提取物可以减轻感冒和流感的严重程度，并在生病时提高活力和健康水平。162

It contains the antioxidant S-allylcysteine and various molecules that supply the body with sulfur, which aids the immune system’s ability to fight off pathogens.161 According to research, supplementation with aged garlic extract reduces the severity of colds and flus and improves vitality and well-being when sick.162

研究还表明它可以……

Studies also show that it can …

• 降低血压163
• Lower blood pressure163
• 改善血液流动和动脉健康，降低患心脏病的风险164
• Improve blood flow and arterial health, which reduces the risk of heart disease164
• 改善胆固醇状况，从而降低患心脏病的风险165
• Improve cholesterol profile, which also reduces the risk of heart disease165
• 减少细胞氧化应激166
• Reduce oxidative stress in cells166

西洋参

Panax Quinquefolius

西洋参（又称西洋参、北美参）是一种生长在北美和中国的草本植物，长期以来一直用于中药。

Panax quinquefolius (also known as American ginseng and North American ginseng) is an herb that grows in North America and China and has long been used in traditional Chinese medicine.

它含有刺激免疫系统的糖类分子，研究表明，补充它可以降低感冒和流感的感染率。167

It contains molecules called saccharides that stimulate the immune system, and research shows that supplementation with it reduces cold and flu infection rates.167

心叶青牛胆

Tinospora Cordifolia

Tinospora cordifolia（也称为guduchi和amrit）是一种原产于印度的灌木，几个世纪以来一直被用于阿育吠陀医学。

Tinospora cordifolia (also known as guduchi and amrit) is a shrub native to India that has been used in Ayurvedic medicine for centuries.

它含有被称为多糖和萜类化合物的分子，可以增强巨噬细胞的杀伤能力，巨噬细胞是一种有助于消灭有害细菌和病毒的细胞。168

It contains molecules known as polysaccharides and terpenoids that increase the killing capacity of macrophages, which are cells that help destroy harmful bacteria and viruses.168

研究表明，补充Tinospora cordifolia可以减少鼻塞、流涕和打喷嚏。169

Research shows that supplementation with Tinospora cordifolia reduces nasal congestion and discharge and sneezing.169

锌

Zinc

锌是一种参与酶、蛋白质和细胞生成的矿物质，它能从肝脏中释放维生素 A，并通过增强几种重要细胞的发育和功能来支持免疫健康。

Zinc is a mineral involved in the creation of enzymes, proteins, and cells, releasing vitamin A from the liver, and supporting immune health by enhancing the development and function of several types of vital cells.

研究表明，缺锌会增加各种病原体的感染率，生病时补充锌可以减少病情的持续时间和严重程度。170

Research shows that a zinc deficiency increases infection rates of various pathogens, and supplementing with it when sick reduces the duration and severity of sickness.170

维生素C

Vitamin C

维生素 C 是一种抗氧化剂，有助于维持健康的组织、牙齿和牙龈，促进伤口愈合，并通过协助几种重要细胞的产生和活动来增强免疫功能。

Vitamin C is an antioxidant that helps maintain healthy tissues, teeth, and gums, promotes wound healing, and boosts immune function by assisting with the creation and activity of several types of vital cells.

维生素C摄入不足会增加感染的风险，感冒时补充维生素C可以缩短病程。171

Inadequate vitamin C intake increases the risk of infection, and supplementing with it when sick with the common cold reduces the duration of the illness.171

研究还表明，运动员每天补充维生素C可以降低感冒的风险。172

Studies also show that in athletes, daily supplementation of vitamin C reduces the risk of the common cold.172

这就是针对中级和高级举重运动员的补充。

There you have it—supplementation for intermediate and advanced weightlifters.

您无需将本章讨论的任何补充剂添加到您的日常锻炼中，但如果您这样做，无论在健身房内外，您都将获得多方面的益处。通过增强和支持您身体的许多重要过程和功能，您可以享受更多能量、更清晰的思维和更专注的注意力，减轻压力，改善情绪，提升锻炼表现和恢复能力，等等​​。

You don’t have to add any of the supplements we’ve discussed in this chapter to your regimen, but if you do, you’ll benefit in several ways both inside and outside the gym. By enhancing and supporting many of your body’s vital processes and functions, you can enjoy more energy, mental clarity, and focus, less stress, improved mood and workout performance and recovery, and more.

你也不必服用这里列出的所有补充剂。正如我在本章开头提到的，我按重要性降序列出了所有补充剂，包括类别和单个补充剂。

You also don’t have to take all the supplements given here. As I mentioned in the beginning of this chapter, I listed everything in descending order of importance, both in terms of categories and individual supplements.

这意味着，如果你想尝试我推荐的一两种补充剂，可以先尝试睡眠补充剂，比如褪黑素或甘氨酸，以及关节补充剂，比如未变性的II型胶原蛋白或姜黄素。几个月后，你可以换用其他补充剂，看看你的身体反应如何。

That means if you want to try one or two supplements I’ve recommended, you can start with a sleep supplement, like melatonin or glycine, and a joint supplement, like undenatured type II collagen or curcumin. You could then swap your choices for others after a couple of months and see how your body responds.

或者，如果您有预算和意愿，您可以全力以赴并服用我推荐的许多或所有补充剂。

Or, if you have the budget and inclination, you can go all-in and take many or all of the supplements I’ve recommended.

我还应该提一下，我在这里没提到某些东西，并不意味着它毫无价值。只是意味着它不属于那20%的“次要”（而非基本）补充剂，却能提供我们最想要的80%的益处。

I should also mention that just because I didn’t bring up something here doesn’t mean it has no merit. It simply means it’s not one of the 20 percent of “secondary” (not fundamental) supplements that’ll provide 80 percent of the benefits we’re most after.

如果您想了解更多有关补充剂的科学知识，以及如何进一步优化您的身心健康和表现，请访问我的博客的补充剂类别，网址为www.bblsbook.com/supplements。

If you want to learn more about the science of supplementation, and how you can further optimize your mental and physical health and performance, head over to the supplements category of my blog at www.bblsbook.com/supplements.

这也总结了本书的饮食部分，这意味着您现在已经掌握了使您的饮食和补充与您的长期健康和身体成分目标保持一致所需的所有知识和工具。

This also wraps up the diet section of the book, which means you now have in your possession all the know-how and tools needed to align your eating and supplementing with your long-term health and body composition goals.

然而，如果你的训练中没有同等水平的专业知识，你就无法实现这些目标，而这正是本书下一部分将为你提供的。你准备好了吗？

You won’t accomplish those goals without the same level of expertise in your training, however, and that’s what the next section of this book will give you. Are you ready?

关键要点

Key Takeaways

• 在您可以服用的所有补充剂中，大部分主要益处都来自于基本成分，包括蛋白粉、鱼油、维生素 D、复合维生素、咖啡因、肌酸、瓜氨酸和其他一些成分。
• Out of all the supplements you could take, most of the major benefits will come from the fundamentals, including protein powder, fish oil, vitamin D, a multivitamin, caffeine, creatine, citrulline, and a couple of others.
• 中级和高级举重运动员应该考虑服用四种额外的补充剂：睡眠支持、关节支持、压力支持和免疫支持。
• There are four additional supplements intermediate and advanced weightlifters should consider taking: sleep support, joint support, stress support, and immunity support.
• 睡前补充褪黑素可以减少入睡时间，可以改善失眠者的睡眠质量，减轻时差症状，并可以改善记忆功能。
• Supplementation with melatonin before bed reduces the time it takes to fall asleep, can improve sleep quality for those with insomnia, reduces symptoms of jet lag, and can improve memory function.
• 如果睡眠良好，则不值得补充褪黑激素，除非出现时差反应。
• It’s not worth supplementing with melatonin if you sleep well, except in cases of jet lag.
• 甘氨酸是一种温和的镇静剂，可减少入睡所需的时间，睡前服用可改善睡眠质量，睡眠受损时可提高认知能力并减少疲劳感。
• Glycine acts as a mild sedative and reduces the time needed to fall asleep, improves sleep quality when taken before bed, and improves cognitive performance and reduces feelings of fatigue when sleep is impaired.
• 柠檬香蜂草可以改善睡眠质量，减少焦虑和压力感，产生平静感，提高记忆力，减轻焦虑引起的失眠症状。
• Lemon balm improves sleep quality, reduces feelings of anxiety and stress, induces feelings of calmness, improves memory, and reduces symptoms of anxiety-related insomnia.
• 通常被认为对关节有害的运动，例如举重和长跑，并不会导致软骨流失或骨关节炎。规律的运动似乎有助于保持健康的软骨水平。
• Forms of exercise usually assumed to be harmful to the joints like weightlifting and even long-distance running are not associated with cartilage loss or osteoarthritis. Regular exercise appears to help preserve healthy cartilage levels.
• 未变性的 II 型胶原蛋白可有效调节引起关节发炎和破坏软骨和骨骼的免疫反应。
• Undenatured type II collagen is effective for regulating the immune response that inflames joints and destroys cartilage and bone.
• 姜黄素通过抑制一种名为环氧合酶（COX）的促炎酶，使关节更健康、疼痛更少。
• Curcumin produces healthier, less painful joints by inhibiting a pro-inflammatory enzyme known as cyclooxygenase (COX).
• 乳香锯缘青蟹可减轻关节炎症和疼痛，并抑制侵蚀关节软骨的自身免疫反应。
• Boswellia serrata reduces joint inflammation and pain and inhibits the autoimmune response that eats away at joint cartilage.
• 葡萄籽提取物有助于保护关节免受相同自身免疫反应引起的损害。
• Grape seed extract helps protect joints from damage caused by the same autoimmune response.
• 葡萄糖胺可以轻微但不可靠地缓解关节炎疼痛，并略微降低体力活动人群的胶原蛋白流失率。
• Glucosamine can provide minor, but unreliable, pain relief from arthritis and slightly reduce the rate of collagen loss in physically active people.
• 南非醉茄可降低焦虑和皮质醇水平，增强力量和体力，提高社交能力，恢复生育能力，增强免疫功能，并提高心血管耐力。
• Ashwagandha reduces anxiety and cortisol levels, increases power and strength, improves sociability, restores fertility, enhances immune function, and increases cardiovascular endurance.
• 红景天可以防止因长期（和紧张）紧张工作而产生的倦怠感，并且似乎还可以改善或至少维持这些时期的认知能力。
• Rhodiola rosea protects against feelings of burnout from long (and stressful) periods of intense work, and also appears to improve, or at least sustain, cognition during these times.
• L-茶氨酸可以减轻焦虑和高血压，并增加一氧化氮的产生，从而改善血液流动。
• L-theanine reduces anxiety and high blood pressure and increases the production of nitric oxide, which improves blood flow.
• 与咖啡因搭配使用时，L-茶氨酸可以改善情绪、记忆力和注意力。
• When paired with caffeine, L-theanine improves mood, memory, and attention.
• 天竺葵可显著减少与干咳相关的呼吸道感染的持续时间和严重程度，并可能减少普通感冒的持续时间和严重程度。
• Pelargonium sidoides dramatically reduce the duration and severity of respiratory infections associated with dry cough and may reduce the duration and severity of the common cold.
• 陈年大蒜提取物可减轻感冒和流感的严重程度，并提高生病时的活力和健康。
• Aged garlic extract reduces the severity of colds and flus and improves vitality and well-being when sick.
• 西洋参（又称西洋参和北美人参）可降低感冒和流感的感染率。
• Panax quinquefolius (also known as American ginseng and North American ginseng) reduces cold and flu infection rates.
• Tinospora cordifolia（也称为guduchi和amrit）可减轻鼻塞、流涕和打喷嚏。
• Tinospora cordifolia (also known as guduchi and amrit) reduces nasal congestion and discharge and sneezing.
• 锌缺乏会增加各种病原体的感染率，生病时补充锌可以减少病情的持续时间和严重程度。
• A zinc deficiency increases infection rates of various pathogens, and supplementing with it when sick reduces the duration and severity of sickness.
• 维生素C摄入不足会增加感染的风险，感冒时补充维生素C可以缩短病程。
• Inadequate vitamin C intake increases the risk of infection, and supplementing with it when sick with the common cold reduces the duration of the illness.

第四部分：

肌肉锻炼大师班

Part Four:

A Masterclass in Muscle Building

第 11 章：

你真正能（自然地）增加多少肌肉？

Chapter 11:

How Much Muscle Can You Really Gain (Naturally)?

单手挥剑并不难；学习的方法是练习两把长剑，左右各一把。一开始可能看起来很难，但万事开头难。

It is not difficult to wield a sword in one hand; the Way to learn this is to train with two long swords, one in each hand. It will seem difficult at first, but everything is difficult at first.

——宫本武藏

—MIYAMOTO MUSASHI

有人说，只要付出足够的努力、耐心和食物，你就能拥有你想要的体型和力量。全身肌肉增长的潜力没有任何限制。

Some people say that with enough hard work, patience, and food, you can get as big and strong as you want. That there are no hard limits to your potential for whole-body muscle gain.

另一些人则表示，除非你拥有优秀的基因和对疼痛的耐受力，否则，或多或少地需要几年的适当训练才能最大限度地发挥你的体型和力量。

Others say all it takes to more or less max out your size and strength is a few years of proper training, unless you have elite genetics and a penchant for pain.

双方通常都提出了颇具说服力的生理学论点，外行人很难评估。类固醇使用率的急剧上升使情况更加复杂，因为虽然有些男人（和女人）体型庞大、力量强大，显然与类固醇有关，但许多吸毒者却躲在暗处，让人产生不切实际的期待。

Both sides often have persuasive physiological arguments, which can be difficult to evaluate as a layman. The meteoric rise of steroid use has complicated matters further, because while some guys (and gals) are so big and strong that steroids are obviously involved, many drug users fly under the radar and represent unrealistic expectations.

为了避免秘密使用合成代谢药物的问题，人们常常指出，在 20 世纪 30 年代末合成睾酮和其他类固醇出现之前，健美运动员的肌肉发达程度非常高，比如伟大的尤金·山道 (Eugen Sandow)：

To avoid the issue of secret anabolic use, often people point to the exceptional muscularity of bodybuilders before the advent of synthetic testosterone and other steroids in the late 1930s, like the great Eugen Sandow:

他们说，这是不使用药物所能达到的最纯粹、最干净的例子。

This, they say, is the purest, cleanest example of what’s possible without drugs.

如果真这么简单就好了。真相是：我们自然增肌的能力是有限的，无论多少训练、饮食或补充剂都无法突破这个上限。此外，我们不可能精确计算或预测这个上限，但有几种基于研究的方法可以估算我们能增肌到什么程度。

If only it were that simple. The home truth is this: We can only gain so much muscle naturally, and no amount of training, eating, or supplementing will raise that ceiling. Furthermore, it’s impossible to calculate or predict that ceiling precisely, but there are several research-backed methods for estimating how jacked we can get.

也有好消息：你可能还没达到肌肉的巅峰。事实上，你可能还差得远呢。

There’s good news, too: Chances are you haven’t reached your peak muscularity yet. In fact, you’re probably nowhere close.

我的进步就是一个很好的例子。以下是我遵循传统健身训练和饮食建议一年半后的状态：

My progress is a good example of this. Here’s what I looked like after 1.5 years of following traditional bodybuilding training and diet advice:

我体重增加了大约 20 磅（这里大约是 175 磅），考虑到大部分体重都是在前十个月（即“新手增重阶段”）增加的，这个数字并不算太惊人。

I’d gained about 20 pounds (~175 pounds here), which isn’t very impressive considering most of it was gained in the first ten months—the “newbie gains phase.”

这是几年后我拍摄的另一张照片：

Here’s another shot of me taken several years later:

那时我已经训练了大约七年，体重大约195磅，体脂率大约16%。一路走来，我的体型确实增加了不少，但却停滞不前——多年来，我的体型和力量都没有真正的进步，我一度以为，也许这就是我的极限了。

At this point I’d been training for about seven years, weighed around 195 pounds, and was about 16 percent body fat. I’d gained a fair amount of size along the way, but was stuck in a rut—I hadn’t made any real progress in size or strength for years and thought maybe this was it.

然而，拍完最后一张照片后不久，我彻底改变了饮食和训练方式，这就是几年后的我：

Soon after taking that last picture, however, I dramatically changed the way I was eating and training, and here’s me just a few years later:

我当时体重大约185磅，体脂率7%，所以肌肉又增加了10磅，尽管我自认为是“中级”甚至“高级”举重运动员（其实不是）。另外，需要补充的是，我从未使用过类固醇、激素原、选择性雄激素受体调节剂（SARM）、克伦特罗或任何其他减脂或合成代谢药物（除了咖啡因、辛弗林和麻黄碱）。

That’s me at about 185 pounds and 7 percent body fat, so I had gained another 10 pounds of muscle, despite thinking I was an “intermediate” or even “advanced” weightlifter (I wasn’t). And just in case it needs saying, I’ve never used steroids, prohormones, SARMs, clenbuterol, or any other cutting or anabolic drug (besides caffeine, synephrine, and ephedrine).

这个故事的寓意是，你可能觉得你的DNA让你颜面尽失，但事实可能并非如此。虽然你只能增加一定数量的肌肉，但增肌量可能远超你在镜子里看到的，而且绝对足以让你拥有一个看起来和感觉都很棒的身材。

The moral of the story is you may think your DNA dealt you a busted flush, but it probably didn’t. Although you can only gain so much muscle, the amount is likely a lot more than what you see in the mirror and certainly more than enough to look and feel great about your body.

在本章中，您将获得有关您的肌肉锻炼潜力的所有最紧迫问题的明确答案，包括……

And in this chapter, you’ll get clear answers to all your most pressing questions about your muscle building potential, including …

• 你能自然增长多少肌肉？
• How much muscle can you gain naturally?
• 为什么有些人比其他人能增长更多的肌肉？
• Why can some people gain more muscle than others?
• 尽快发挥肌肉生长的遗传潜力的最可靠方法是什么？
• What’s the most surefire way to reach your genetic potential for muscle growth as fast as possible?
• 以及更多
• And more

让我们开始吧。

Let’s get started.

什么决定了你能自然地锻炼出多少肌肉？

What Determines How Much Muscle You Can Build Naturally?

网上有很多计算器和公式，声称可以显示你能增加多少肌肉。虽然有些计算器和公式可以给你一个大概的估计，但不要太相信他们的估计，因为没有完美的方法可以预测你能增肌多少。生理变量太多了。这就是为什么即使是基因检测也只能提供一个合理的估计。173

There are many calculators and formulas floating around online that claim to show how much muscle you can add to your frame. While some can give you a ballpark estimate, don’t put too much stock into their estimations, because there’s no perfect way to predict how big you can get. There are too many physiological variables. This is why even genetic testing provides only an informed guesstimate.173

话虽如此，科学已经揭示了两种与肌肉增长的遗传潜力高度相关的身体特征：

That said, science has revealed two physical traits that are highly correlated with the genetic potential for muscle gain:

1. 骨骼结构
1. Bone structure
2. 肌肉结构
3. Muscle structure

让我们逐一回顾一下。

Let’s review each.

骨骼结构

Bone Structure

确实如此——有些大个子就是“骨架大”。

It’s true—some big people are just “big boned.”

研究表明，骨骼较大、较致密的人往往比骨架较小的人拥有更多的肌肉。174此外，他们的睾丸激素水平也往往更高，对训练的反应也更好。175

Research shows that those with larger, denser bones tend to have more muscle than people with smaller frames.174 Furthermore, they also tend to have higher testosterone levels and respond better to training.175

这种关系如此紧密，以至于一些科学家认为，骨骼数量是自然增肌的限制因素。一位名叫弗朗西斯·霍尔韦的研究人员甚至进一步计算出，他认为骨骼数量与肌肉增长的精确比例。

This relationship is so strong that some scientists believe that how much bone you have is the limiting factor in natural muscle building. One researcher in particular, Francis Holway, has even gone as far as calculating what he believes is the exact ratio of how much muscle you can gain according to how much bone you have.

大卫·爱泼斯坦 (David Epstein) 在其 2014 年畅销书《运动基因》中对此进行了如下解释：

Here’s how David Epstein explains it in his 2014 bestselling book The Sports Gene:

通过对足球、举重、柔道、橄榄球等运动的数千名顶尖运动员进行测量，霍尔韦发现每公斤（2.2 磅）的骨骼最多可支撑 5 公斤（11 磅）的肌肉。

In measurements of thousands of elite athletes from soccer to weight lifting, judo, rugby, and more, Holway has found that each kilogram (2.2 pounds) of bone supports a maximum of five kilograms (11 pounds) of muscle.

换句话说，根据霍尔韦的说法，大多数人体内每减少一磅骨头，就会增加约 5 磅肌肉。

In other words, according to Holway, most people can gain about 5 pounds of muscle for every pound of bone in their bodies.

爱泼斯坦将人体骨骼比作书柜，将肌肉比作书籍，他写道：“一个书柜比另一个宽四英寸，重量只会稍微增加一点。但如果两个书柜都放满书，那么较宽的书柜上那一点点额外的宽度就会突然转化为相当大的重量。”

Epstein likens the human skeleton to a bookcase, and the muscle to books, writing, “One bookcase that is four inches wider than another will weigh only slightly more. But fill both cases with books and suddenly the little bit of extra width on the broader bookcase translates to a considerable amount of weight.”

同样值得注意的是，女性的比例似乎略低——大约 4.1 磅肌肉对应 1 磅骨骼，这可能有助于解释为什么女性的肌肉潜力低于男性。

Also worth noting is the ratio seems to be slightly lower—about 4.1 pounds of muscle to 1 pound of bone—in women, which may help explain why women’s potential for muscularity is less than men’s.

您现在可能想知道如何准确测量您的总骨量以及肌肉潜能。

You might now be wondering how to accurately measure your total bone mass and thereby muscular potential.

遗憾的是，它需要训练有素的体格测量师（身体测量员）对你的身体进行22次不同的测量，既昂贵又不方便。有人建议你可以使用全身X光检查（称为DXA扫描），但这也不是一个可行的解决方案。DXA测量的是骨骼的矿物质含量，而不是总重量，后者包括骨髓、血液和其他成分。176

Unfortunately, it involves a trained anthropometrist (body measurer) taking twenty-two different measurements across your body, which is expensive and inconvenient. Some people say you can use a full-body x-ray called a DXA scan instead, but that’s not a workable solution either. DXA determines the mineral content of your bone, not the total weight, which includes marrow, blood, and other components.176

因此，虽然肌肉与骨骼的比例可能是我们确定自然生长的最大肌肉量的最佳方法，但它是不可行的。

So, while the muscle-to-bone ratio is probably the best method we have for determining the maximum amount of muscle we can build naturally, it’s unfeasible.

然而，我们可以使用两个经过科学验证的指标来衡量我们的整体骨量：手腕和脚踝的周长。这些测量方法之所以有效，是因为在身高相同的情况下，手腕和脚踝较宽的人往往肌肉更发达，通过训练增肌更快，并且肌肉生长的潜力也更大。

Instead, however, we can use two scientifically validated proxies for our overall bone mass: The circumferences of our wrists and ankles. These measurements work because height being equal, people who have wider wrists and ankles tend to be more muscular, gain muscle faster through training, and have a higher potential for muscle growth.

我们要感谢凯西·巴特博士（Dr. Casey Butt）的研究，他发现了这一点。他分析了来自调查、临床研究和案例研究的数千个数据点，发现衡量骨量以及肌肉增长潜力的最佳指标是手腕和脚踝的粗细。

We can thank a researcher named Dr. Casey Butt for figuring this out. He parsed thousands of data points from surveys, clinical studies, and case studies, and found the single best indicator of bone mass and thus muscle-building potential was the thickness of the wrists and ankles.

为什么是身体的这两个点？

Why these two points of the body?

你可能也能用其他骨骼找到类似的关系，比如股骨（大腿骨）、肱骨（上臂骨）和锁骨（颈骨），但它们被肉覆盖得太厚，不易测量。不过，手腕和脚踝的情况并非如此。

It’s likely that you could also find a similar relationship using other bones like the femur (thigh bone), humerus (upper arm bone), and clavicle (collar bone), but they’re too draped in flesh to allow for easy measurement. That isn’t the case with the wrists and ankles, though.

肌肉结构

Muscle Structure

每块肌肉都有两个主要部分：

Every muscle has two main parts:

1. “腹部”，是收缩并且想要增大的部分。
1. The “belly,” which is the part that contracts and that you want to grow.
2. 肌腱，连接腹部和骨骼。
3. The tendon, which connects the belly to your skeleton.

人体肌腹和肌腱的主要差异在于长度。肌肉不会变长，只会变宽。所以，你的肌腹越长，肌腱越短，你就能增加越多的肌肉量。177

The main way muscle bellies and tendons vary in people is length. Muscles can’t grow longer, only wider, so the longer your muscle bellies and the shorter your tendons are, the more muscle mass you’ll be able to gain.177

同样，你的腹肌越短，肌腱越长，你发展肌肉的潜力就越低。以下是一个典型的例子，你的腹肌很短，肌腱却很长：

Similarly, the shorter your bellies and the longer your tendons are, the lower your potential for muscularity. Here’s a good example of someone with very short muscle bellies and long tendons:

虽然他的肌肉线条很好，但要想练出健美的粗壮手臂可就难了。为了比较，下面是我的手臂照片，我的肌肉腹肌更长：

While he has good muscle definition, he will have a hell of a time getting bodybuilding-big arms. Just to compare, here’s a shot of my arm, which has a longer muscle belly:

如果你想了解你的二头肌长度，可以弯曲手臂90度，弯曲二头肌，看看你的二头肌和前臂之间能舒服地塞入多少根手指。如果能塞入三根手指，说明你的肌腹长度低于平均水平。如果能塞入两根手指，说明你的肌腹长度接近平均水平。如果能塞入一根手指，说明你属于少数幸运儿，拥有比平均水平更长的肌腹。

If you want to know how your biceps stack up, bend your arm to 90 degrees, flex your biceps, and see how many fingers you can comfortably fit between your biceps and forearm. If you can fit three fingers, your muscle bellies are below average length. If you can fit two, you’re about average. If you can fit one, you’re one of the lucky few with longer than average muscle bellies.

如果你加入了#TeamSmallBelly，别担心，你不是SOL。振作起来，因为……

If you’re on #TeamSmallBelly, don’t worry, you aren’t SOL. Take heart because …

• 一个肌肉群（二头肌）中的肌腹较小并不意味着其他肌肉群中的情况也是如此。
• Small muscle bellies in one muscle group (your biceps) doesn’t mean the same will hold true in other muscle groups.
• 尽管您的原始尺寸潜力可能比其他人更有限，但您始终可以锻炼出出色的肌肉线条。
• Although your potential for raw size might be more limited than some, you can always develop great muscle definition.
• 还有其他因素可以更好地预测您的肌肉发达程度（您将了解更多信息）。
• There are other factors that are better predictors of how muscular you can get (which you’ll learn more about).

让我们面对现实吧：世界上没有一个天生的健美运动员，其每个肌肉群都拥有 10 分完美的大小和清晰度，所以让我们感谢我们的力量（对我来说，胸肌和二头肌是万幸），并接受我们的弱点（小腿，去你的）。

And let’s face it: there isn’t a natural bodybuilder in the world with 10 out of 10 size and definition in every muscle group, so let’s be thankful for our strengths (yippee, chest and biceps for me) and accepting of our weak points (screw you, calves).

那么，你能自然地锻炼出多少肌肉呢？

So, How Much Muscle Can You Build Naturally?

到现在为止，你可能已经吃够了开胃菜，准备开始吃主菜了。那就让我们开始吧。如何确定你能增加多少肌肉呢？

By this point, you’ve probably had enough appetizers and are ready for your entrée. So let’s serve it up. How can you determine how much muscle you can gain?

大多数公式都仅仅基于身高。理论上，身高越高，增肌的“空间”就越大。这话不假，但过于简化，无法为所有体型和类型的人提供准确的估算。例如，如果你的身高低于平均水平，但骨骼尺寸高于平均水平，那你实际增肌的量就会比基于身高的公式预测的要多。这就是为什么我更喜欢Casey Butt的公式。

Most formulas for this are solely based on height. The theory is the taller you are, the more “room” you have to add muscle to your body. There’s truth here, but it’s too simplistic to produce accurate estimates for people of all sizes and types. For example, what if you’re below-average in height but above-average in bone size? You’d be able to gain more muscle than a height-based formula would predict. That’s why I prefer Casey Butt’s formula.

Casey Butt 的肌肉潜力预测模型

Casey Butt’s Model for Predicting Muscular Potential

巴特方程被广泛认为是估计肌肉生长遗传潜力以及每个主要肌肉群最大潜在大小的最准确方法。

Butt’s equations are widely considered the most accurate way to estimate your genetic potential for muscle growth as well as the maximum potential size of each major muscle group.

它们看起来是这样的……

Here’s what they look like …

最大瘦体重 = H1.5

(√W ÷ 22.667 + √A ÷ 17.0104)(%bf ÷ 224 + 1)

Maximum Lean Body Mass = H1.5

(√W ÷ 22.667 + √A ÷ 17.0104)(%bf ÷ 224 + 1)

最大胸围 = 6.3138W

(%bf ÷ 340 + 1)(+1%)

Maximum Chest Circumference = 6.3138W

(%bf ÷ 340 + 1)(+1%)

最大二头肌周长 = 2.3008W

(%bf ÷ 265 + 1)(+2.2%)

Maximum Biceps Circumference = 2.3008W

(%bf ÷ 265 + 1)(+2.2%)

最大前臂周长 = 1.8514W

（%bf ÷ 340 + 1）（+3.8%）

Maximum Forearm Circumference = 1.8514W

(%bf ÷ 340 + 1)(+3.8%)

最大颈围 = 2.2574W

(%bf ÷ 340 + 1)(+3.4%)

Maximum Neck Circumference = 2.2574W

(%bf ÷ 340 + 1)(+3.4%)

最大大腿周长 = 2.6785A

(%bf ÷ 190 + 1)(+1%)

Maximum Thigh Circumference = 2.6785A

(%bf ÷ 190 + 1)(+1%)

最大小腿周长 = 1.7780A

(%bf ÷ 210 + 1)(+3.1%)

Maximum Calf Circumference = 1.7780A

(%bf ÷ 210 + 1)(+3.1%)

H = 高度（英寸）

H = Height in inches

A = 脚踝周长最小点

A = Ankle circumference at the smallest point

W = 腕周长，测量茎突手侧

W = Wrist circumference measured on the hand side of the styloid process

%bf = 体脂百分比，用于预测最大瘦体重

%bf = Body fat percentage at which you want to predict your maximum lean body mass

对您来说，这很可能是胡言乱语，因此我制作了一个精巧的计算器来为您完成所有计算，您可以在www.bblsbook.com/muscle找到它。

Chances are that’s gobbledygook to you, which is why I made a nifty calculator that does all the math for you, which you can find at www.bblsbook.com/muscle.

你还应该知道，虽然这些公式是基于“自然健美运动员”的记录，但许多人可能服用过药物。在大多数运动项目中，尤其是在健美运动中，很容易通过药检。而且类固醇直到20世纪80年代左右才合法，通常不会进行药检。因此，可以肯定地说，由于未披露的类固醇使用情况，巴特的数据可能略有夸大。

You should also know that although the formulas are based on records from “natural bodybuilders,” many may have been using drugs. It’s easy to cheat drug tests in most sports, bodybuilding especially, and steroids were legal and generally not tested for until about the 1980s. Thus, it’s safe to assume that Butt’s numbers may be slightly inflated because of undisclosed steroid use.

此外，大部分数据来自顶级健美运动员，他们是增肌基因中的佼佼者。因此，明智的做法是将计算器中的数值视为你多年来在训练和营养方面做得正确的绝对上限，而不是中等水平的预期。

Additionally, much of the data came from top-level bodybuilders who comprise the genetic elite for muscle gain. Therefore, it’s smart to look at your numbers from the calculator as an absolute ceiling of what you could achieve if you did everything right with your training and nutrition for years, rather than middle-of-the-road expectations.

我认为，从计算器的结果中减去 5% 是合理的，这样可以更保守地估计我们可以变得多大，而无需或多或少地投入我们的一生来举重。

I think it’s reasonable to subtract 5 percent from the calculator’s results for a more conservative estimate of how big we can get, without more or less devoting our lives to lifting weights.

比如，当我输入数值时，计算器显示我的上限是210磅，体脂率是10%。我现在的体重是192磅，体脂率是9%。根据我近20年的健身经验，我可以相当肯定地说，我达到210磅并保持苗条的体重，几乎是不可能。

For example, when I plug in my numbers, the calculator pegs my ceiling at 210 pounds at 10 percent body fat. I’m sitting at 192 pounds right now at 9 percent body fat, and based on my nearly twenty years in the gym, I can say with some certainty that I have a snail’s chance in saltwater of reaching 210 pounds and lean.

然而，如果我从210磅体重中减去5%，体重就会降到199磅，这只需要增加几磅肌肉和脂肪。而且我承认，无论我以后在厨房或健身房做什么，我几乎已经增肌到我能增到的所有肌肉了。

If I subtract 5 percent from 210, however, I get 199, which would require just a few pounds of muscle and fat gain. And I’d agree that I’ve gained more or less all the muscle available to me, regardless of what I do in the kitchen or gym going forward.

此外，这款计算器使用的公式仅基于男性数据，因此它不适用于你生活中任何对此感到好奇的女性。女性的骨骼和肌肉质量之间可能存在与男性类似的相关性，如果是这样，那么巴特公式就能像预测男性和女性的潜在肌肉增长一样准确。不过，我们目前还不得而知。

Also, this calculator uses a formula derived from data collected solely from men, so it won’t work for any women in your life who might be curious. There may be a similar correlation between bone and muscle mass in women just as in men, and if so, then Butt’s formula would predict potential muscle gain just as well in women as in men. We just don’t know yet, though.

还有一种基于证据的方法来估算我们能增长多少肌肉，值得讨论。它是由艾伦·阿拉贡（Alan Aragon）开发的，他是一位发表过论文的研究员和健身顾问，二十多年来一直致力于设计改善身体成分和运动能力的计划。

There’s one other evidence-based way to estimate how much muscle we can gain that’s worth discussing. It was developed by Alan Aragon, a published researcher and fitness consultant who’s been designing programs for improving body composition and athleticism for over twenty years.

根据他与从日常健身者到奥运会运动员的每个人合作的经验，大多数男性可以以这样的速度增加肌肉：

Based on his experience working with everyone from everyday gymgoers to Olympic athletes, most men can gain muscle at about this rate:

类别 Category	每月肌肉增长的潜在速度 Potential Rate of Muscle Gain Per Month
初学者（一年级） Beginner (Year One)	每月体重的 1% 至 1.5% 1 to 1.5 percent of body weight per month
中级 （二年级） Intermediate (Year Two)	每月体重的 0.5% 至 1% 0.5 to 1 percent of body weight per month
高级（三年级及以上） Advanced (Years Three and Beyond)	每月体重的 0.25% 到 0.5% （直到达到遗传潜力） 0.25 to 0.5 percent of body weight per month (until you reach your genetic potential)

艾伦说，女性应该将进步速度的目标定为一半左右，原因有几个，包括骨量较少、起点较小且较弱等。

Women, Alan says, should aim for about half of those rates of progress for several reasons, including less bone mass, a smaller and weaker starting point, and others.

我还应该提一下，这些数字的前提是你在饮食和训练方面做得基本正确。如果一个人在健身房锻炼多年，但只增加了比如说15磅的肌肉，那么他基本上就是一个准备开始第二年训练的新手。

I should also mention that those numbers assume you’re doing the most important things with your eating and training mostly right. If a guy has been in the gym for many years but only gained, let’s say, 15 pounds of muscle, he’s essentially a beginner ready to start his second year.

因此，根据这个模型，一个体重 150 磅的男性初学者每月可以增加约 1.5 到 2.25 磅的肌肉，或者第一年增加 18 到 27 磅。

So, according to this model, a 150-pound male beginner can gain about 1.5 to 2.25 pounds of muscle per month, or 18 to 27 pounds in year one.

假设他表现良好，在第一年就增加了 20 磅肌肉，现在是一名“中级举重运动员”，预计每月可增加 0.85 至 1.7 磅肌肉，或者在健身房的第二年增加 10 至 20 磅肌肉。

Let’s say he does well and gains 20 pounds of muscle in his first year and is now an “intermediate lifter” who can expect to gain 0.85 to 1.7 pounds of muscle per month, or 10 to 20 pounds in his second year in the gym.

假设他现在真正注意饮食和训练，并在第二年再增加 15 磅肌肉，当他进入“高级”阶段时，他的体重将达到 185 磅（假设体脂水平与开始时相同）。

Let’s say he now really dials in his diet and training and gains another 15 pounds of muscle in year two, putting him at 185 pounds (assuming the same body fat levels as when he began) as he enters his “advanced” phase.

因此，他第三年的潜在增长量约为 5 至 10 磅肌肉，从那时起，他的进步逐渐减少直至消失。

Thus, his year-three potential gains are about 5 to 10 pounds of muscle, and from there on out, his progress diminishes to the vanishing point.

这个例子在某种程度上反映了我的历程。虽然花了比预期更长的时间，但我开始举重时体重约为155磅，体脂率为13%，现在已经是192磅，体脂率为9%。

This example mirrors my journey in a way. Although it took much longer than it should’ve, I started weightlifting at about 155 pounds and 13 percent body fat and am now 192 pounds and 9 percent.

如果本章让你泄了气，我理解。

If this chapter has let some air out of your balloon, I understand.

你可能关注过不少健美运动员、健身模特和“网红”，他们总是夸赞你增肌的潜力。这没关系。事实上，你现在意识到这一点是件好事，以免不切实际的幻想落入陷阱，让你日后陷入巨大的失望和失败（甚至更糟的是，吸毒）。

You probably follow quite a few bodybuilders, fitness models, and “influencers” who put your potential for muscle gain to shame. And that’s okay. In fact, it’s good you’re coming to this realization now, before unrealistic hopes can sink their hooks in and set you up for major disappointment and failure later (or worse, drug use).

也就是说，无论您的肌肉生长遗传潜力如何，请记住这一点：您可以拥有出色的体格。

That said, no matter your genetic potential for muscle growth, know this: you can build an outstanding physique.

我还是以自己为例。我的力量和肌肉增长基因或许高于平均水平，但我并非个例。尽管如此，我的体格却可能让人觉得并非如此。他们不知道的是，我花了很长时间才达到今天的水平，也经历了数千小时的高强度训练。

I’ll use myself as an example again. I may have better-than-average genetics for strength and muscle gain, but I’m no outlier. Despite that, however, I’ve built a physique that might make people think otherwise. What they don’t know is it’s taken me a very long time to get where I am today, as well as thousands of hours of punishing workouts.

相比之下，我所在的运动营养公司 Legion 的亚马逊营销总监通过每周锻炼几次，将体重保持在 210 磅左右，体脂率为 18% 至 20%，身高 5 英尺 10 英寸，他的总瘦体重与我的相差只有几磅。

In contrast, the Director of Amazon Marketing for my sports nutrition company Legion maintains a weight of about 210 pounds at 18 to 20 percent body fat at 5’10”—pegging his total lean mass within a few pounds of mine—by working out a couple of times per week.

此外，他不注重卡路里和宏量营养素的摄入，不使用类固醇，过去几年里也因为伤病多次数月没有去健身房。强壮的体格早已融入他的基因。

Moreover, he pays no attention to his calories or macros, hasn’t used steroids, and has taken several multiple-month breaks from the gym in the last few years because of injuries. Being big and strong is just in his genes.

所以我的观点是：打造引以为豪的身材并不需要明星DNA。就算一个刚开始举重的人增肌30到40磅，体脂率保持在10%左右，在大多数人眼里他也会像希腊神话里的神一样。有了这本书（以及《更壮更瘦更强壮》）里的信息，几乎任何人都能做到这一点。

So my point is this: It doesn’t take stellar DNA to build a body you can be proud of. Hell, if a guy new to weightlifting gains 30 to 40 pounds of muscle and stays around 10 percent body fat, he’ll look like a Greek god to most people. And with the information in this book (and Bigger Leaner Stronger), just about anybody can do that.

就你的情况而言，获得你真正想要的身材可能需要比你想象的更长的时间，而且你可能永远不会像你的 Instagram 偶像那样肌肉发达或轮廓分明，但你绝对可以将你的体格改变成特别的体格。

In your case, it may take longer than you’d like to get the body you really want, and you may never be as muscular or defined as your Instagram idols, but you absolutely can transform your physique into something special.

那么力量呢？考虑到你的基因，你能变得多强呢？

What about strength, though? How strong will you be able to get given your genetics?

这是下一章的主题，它将探讨一种基于证据的方法来估计你在整个举重过程中可以获得多少力量。

That’s the topic of the next chapter, which will explore an evidence-based method for estimating how much strength you can gain throughout the entirety of your weightlifting journey.

关键要点

Key Takeaways

• 我们自然增加的肌肉量是有限的，无论多少训练、饮食或补充都无法突破这个上限。
• We can only gain so much muscle naturally, and no amount of training, eating, or supplementing will raise that ceiling.
• 研究表明，骨骼较大、较致密的人往往比骨架较小的人拥有更多的肌肉，而且他们的睾丸激素水平也较高，对训练的反应也更好。
• Research shows that those with larger, denser bones tend to have more muscle than people with smaller frames, and they also tend to have higher testosterone levels and respond better to training.
• 身高相同的情况下，手腕和脚踝较宽的人往往肌肉更发达，通过训练可以更快地获得肌肉，并且肌肉增长的潜力也更大。
• Height being equal, people who have wider wrists and ankles tend to be more muscular, gain muscle faster through training, and have a higher potential for muscle growth.
• 肌肉不能长得更长，只能变宽，因此肌腹越长，肌腱越短，您就能获得越多的肌肉质量。
• Muscles can’t grow longer, only wider, so the longer your muscle bellies and the shorter your tendons are, the more muscle mass you’ll be able to gain.
• 凯西·巴特 (Casey Butt) 方程式被广泛认为是评估肌肉生长遗传潜力以及每个主要肌肉群最大潜在大小的最准确方法。
• Casey Butt’s equations are widely considered the most accurate way to estimate your genetic potential for muscle growth as well as the maximum potential size of each major muscle group.
• 请访问www.bblsbook.com/muscle来找到一个计算器，用于估算您可以自然增加多少肌肉。
• Go to www.bblsbook.com/muscle to find a calculator for estimating how much muscle you can gain naturally.
• 艾伦·阿拉贡 (Alan Aragon) 开发了另一种基于证据的估算男性可以增加多少肌肉的方法，其原理如下：

  初学者（一年级）

  每月体重的 1% 至 1.5%

  中级（二年级）

  每月体重的 0.5% 至 1%

  高级（三年级及以上）

  每月体重的 0.25% 到 0.5%（直到达到遗传潜力）

• One other evidence-based way to estimate how much muscle men can gain was developed by Alan Aragon, and it works like this:

  Beginner (Year One)

  1 to 1.5 percent of body weight per month

  Intermediate (Year Two)

  0.5 to 1 percent of body weight per month

  Advanced (Years Three and Beyond)

  0.25 to 0.5 percent of body weight per month (until you reach your genetic potential)

第 12 章：

你真正能（自然地）获得多少力量？

Chapter 12:

How Much Strength Can You Really Gain (Naturally)?

真正的自尊来自于对自我的掌控，来自于真正的独立。

Real self-respect comes from dominion over self, from true independence.

—史蒂芬·柯维

—STEPHEN R. COVEY

对很多举重运动员来说，卧推是力量的终极标杆。卧推重量大，说明你很强；卧推重量小，说明你不够强。

For many weightlifters, the bench press is the ultimate benchmark of strength. If you have a big bench, you’re strong, and if you don’t, you’re not.

这是目光短浅的。

This is shortsighted.

卧推是衡量推举力量的一个很好的指标，但背部和腿部呢？它们包含了身体中最大的肌肉群。你会说，一个卧推能力强，但硬拉和深蹲能力弱的人，真的“强壮”吗？

The bench press is a good measure of pushing strength, but what about the back and legs, which contain some of the largest muscles in the body? Would you say that someone with a strong bench press, but weak deadlift and squat, is truly “strong”?

因此，如果您想衡量自己的力量，您需要评估全身的力量，而一个有效的方法就是评估您以下动作的表现：

Thus, if you want to gauge your strength, you want to evaluate your whole-body strength, and an effective way to do that is by appraising your performance of the following movements:

• 推
• Push
• 拉
• Pull
• 蹲
• Squat

有很多推、拉和下蹲练习可以用来测试你的力量，但顶尖专家和力量教练已经确定了三种：

There are many pushing, pulling, and squatting exercises you could use to test your strength, but leading experts and strength coaches have settled on three:

1. 杠铃深蹲
1. Barbell Squat
2. 杠铃卧推
3. Barbell Bench press
4. 杠铃硬拉
5. Barbell Deadlift

杠铃深蹲可以证明你的下半身和背部力量，卧推可以证明你的胸部、肩部和手臂力量，硬拉可以证明你的背部、腿筋和臀部力量。因此，如果你把深蹲、卧推和硬拉的单次最大重量加起来，就能对你的全身力量有一个准确而实用的评估。

The barbell squat proves your lower body and back strength, the bench press your chest, shoulder, and arm strength, and the deadlift your back, hamstring, and glute strength. Thus, if you add your squat, bench press, and deadlift one-rep maxes, you’ll have an accurate and practical estimate of your whole-body strength.

也就是说，虽然这些举重的总和（称为您的总数）可以让您从绝对数字上定量地了解您的力量，但它并不能让您从定性角度了解这些举重与您的体型和身材之间的关系。

That said, while the sum of these lifts—referred to as your total—gives you a quantitative view of your strength in terms of absolute numbers, it doesn’t give you a qualitative one in terms of how those lifts relate to your size and stature.

换句话说，如果只看杠铃上的重量，600磅的深蹲远比400磅的深蹲有力。但是，如果深蹲600磅的人身高6英尺2英寸（约1.9米），体重300磅，而另一个人身高5英尺8英寸（约1.7米），体重200磅呢？我们应该认为哪个动作更令人印象深刻呢？

In other words, if all you’re looking at is the weight on the bar, a squat of 600 pounds is far stronger than 400 pounds. But what if the guy squatting 600 pounds is 6’2” and weighs 300 pounds, while the other is 5’8” and weighs 200 pounds? Which lift should we consider more impressive?

这时，相对力量就派上用场了，它也会考虑体重的影响，因此我们可以比较不同体型的人的力量。这样，身高5英尺5英寸（约1.75米）、体重130磅（约57公斤）的人就能看到自己的力量数据与身高7英尺2英寸（约2.13米）、体重400磅（约180公斤）的人相比如何，从而判断谁能最大限度地利用自身力量。

This is where relative strength enters the picture, which also accounts for body weight, and therefore allows us to compare the strength of people of different sizes. In this way, someone who’s 5’5” and 130 pounds can see how their numbers stack up against someone who’s 7’2” and 400 pounds, and determine who’s getting the most out of what they’ve got.

不过，你不能简单地用总数除以体重。由于物理学和生物学的怪异特性，人体的质量（重量）增长速度比其力量增长速度快。例如，如果我的体重神奇地增加了一倍，我的力量也不会增加一倍；同样，如果我缩小到现在的一半，我的力量也不会减少一半。

You can’t just divide totals by body weights, though. Because of quirks of physics and biology, the mass (weight) of the human body increases faster than its strength. For example, if I magically doubled my body weight, I wouldn’t be twice as strong, and likewise, if I shrunk to half my current size, I wouldn’t be half as strong.

那么，体重的增加或减少对力量的影响有多大呢？为了找到答案，我们可以使用一种称为异速生长的技术。这种方法可以帮助科学家了解生物体的不同特征如何随着体型变化而变化。

So how much do increases or decreases in body weight impact strength? To find the answer, we can use a technique known as allometric scaling, which is a method that helps scientists understand how different characteristics change in an organism as size changes.

例如，通过这方面的研究，我们知道，对于大多数动物物种来说，随着体型的增大，单位质量的代谢率会降低。178（这对大象来说是个好消息，它们每天仍然需要吃 200 到 600 磅的食物！）

For instance, thanks to this line of research, we know that for most animal species, as the body size increases, the metabolic rate per unit of mass decreases.178 (Good news for elephants, who still need to eat 200 to 600 pounds of food every day!)

举重运动员、研究员兼作家格雷格·纳科尔斯（Greg Nuckols）功不可没，因为他发明了如何利用异速生长来预测人类的力量。他创建了一个公式，可以计算出一个代表自身相对力量的数字，然后将其与他人的数据进行比较，看看自己处于什么位置。

Powerlifter, researcher, and writer Greg Nuckols gets all the credit here, as he’s the one who figured out how to make allometric scaling work for predicting strength in humans. With a formula he created, you can calculate a number that represents your relative strength and then compare it to the figures of others to see where you stand.

唯一的问题是，对于我们大多数人来说，它看起来像是双荷兰语，因此，您无需费力进行数学运算，而是可以在www.bblsbook.com/strength上找到一个可以为您完成“繁重工作”的计算器。

The only problem is it looks like double Dutch to most of us, so instead of wading through the math, you can find a calculator that’ll do the “heavy lifting” for you at www.bblsbook.com/strength.

还有其他公式可以计算相对强度，例如威尔克斯 (Wilks)、格洛斯布伦纳 (Glossbrenner) 和施瓦茨/马龙 (Schwartz/Malone) 系数，但它们的准确性不如纳科尔斯 (Nuckols) 的方法。例如……

There are other formulas out there for calculating relative strength, such as the Wilks, Glossbrenner, and Schwartz/Malone coefficients, but they’re less accurate than Nuckols’ method. For example …

• 众所周知，威尔克斯系数错误估计了体重在 150 至 200 磅之间的人的相对力量。
• It’s well known the Wilks coefficient misestimates the relative strength of people who weigh between 150 and 200 pounds.
• 施瓦茨/马龙系数通常会高估体重低于 150 磅的人的相对力量。
• The Schwarz/Malone coefficient often overestimates the relative strength of people who weigh less than 150 pounds.
• Glossbrenner 系数或多或少只是对 Wilks 和 Schwarz/Malone 系数的结果进行了平均，但这并不能克服它们的缺陷。
• The Glossbrenner coefficient more or less just averages the results from the Wilks and Schwarz/Malone coefficients, but this doesn’t overcome their flaws.

正如 Nuckols 在其关于该主题的详尽文章中所解释的那样，异速生长法可能并不完美，但它是一种比其他流行方法更好的、经过科学验证的计算相对强度的系统。179

As Nuckols explains in his extensive article on the topic, allometric scaling may not be perfect, but it’s a better, scientifically-validated system for computing relative strength than the other popular methods.179

你能自然变得多强壮？

How Strong Can You Get Naturally?

你获得力量的能力取决于几个因素，其中最主要的是你的……

Your ability to gain strength depends on a few factors, with the chief ones being your …

• 技能和态度
• Skill and attitude
• 骨长度
• Bone length
• 肌肉结构
• Muscle structure
• 肌肉大小
• Muscle size

让我们仔细看看每一个。

Let’s take a closer look at each.

技能和态度

Skill and Attitude

力量是一种技能。用正确的技巧举起大重量需要出色的平衡性、协调性和时机把握能力，这就是为什么你第一次进行深蹲、卧推和硬拉训练时会感觉笨拙、不协调、无力。

Strength is a skill. Lifting large amounts of weight with proper technique requires outstanding balance, coordination, and timing, and that’s why your first squat, bench press, and deadlift sessions felt awkward, uncoordinated, and weak.

因此，你的力量不仅受到肌肉的限制，还受到运动模式的限制，而运动模式在开始时是有缺陷的和低效的。

Accordingly, your strength is limited by not only your musculature but also your movement patterns, which are flawed and inefficient in the beginning.

然而，经过一两个月的规律练习，你的技术会随着力量的提升而迅速提高。事实上，研究表明，人们在举重第一个月获得的力量，大部分来自于协调性和技术的提升，而不是肌肉的增长。180

After a month or two of regular practice, though, your technique can rapidly improve along with your strength. In fact, research shows that most of the strength people gain in their first month of lifting weights is the result of improvements in coordination and technique, not muscle growth.180

不过，这些“技术进步”很快就会逐渐减弱，经过一年的规律训练后，你进行关键练习的能力就几乎达到了最佳状态。随着时间的推移，你仍然可以提高自己的技能，但这个过程将是缓慢而微妙的。

These “technique gains” taper off quickly, though, and after a year of regular lifting, your ability to perform key exercises is about as good as it’ll ever be. You can still improve your skill as time goes on, but the process will be slow and subtle.

你在健身房的态度也很重要，因为要接近你的力量的遗传极限，需要一点勇气和毅力。

Your attitude in the gym matters, too, because approaching your genetic limit for strength requires a bit of piss and vinegar.

为了达到这个目的，你需要进行大量的举重训练，这意味着要适应不舒服的感觉，强迫自己在杠铃上增加重量，并在数周、数月甚至数年的艰苦训练中保持专注。

To get there, you will need to do a lot of heavy weightlifting, which means getting comfortable being uncomfortable, pushing yourself to add weight to the bar, and staying focused through weeks, months, and years of strenuous training.

简而言之，光是到场练习并敷衍了事是不够的。你必须努力让每一次练习、每组训练和每一次训练都有意义。

In short, showing up and going through the motions isn’t enough. You have to strive to make every rep, set, and workout count.

骨长度

Bone Length

每项运动都涉及以特定方式将重物移动一定距离。例如，深蹲遵循以下简单的顺序：

Every exercise involves moving a weight a certain way for a certain distance. For example, a squat follows a simple sequence:

1. 站立姿势，双腿伸直。
1. Standing position with the legs straight.
2. 坐姿，大腿大致与地板平行。
3. Sitting position with your thighs more or less parallel with the floor.
4. 站立姿势，双腿伸直。
5. Standing position with the legs straight.

虽然个体解剖学上的细微差异不会改变这一基本模式，但它们可以通过改变每次重复时重量需要移动的距离来改变锻炼的难易程度。

While small differences in individual anatomy don’t change this basic pattern, they can alter how easy or difficult the exercise is by changing how far the weight needs to move to perform each rep.

例如，如果你的股骨比平均长度长，你会发现深蹲和硬拉更难，因为杠铃每次都需要移动几英寸。同理，如果你的手臂比平均长度长，你会发现卧推和军事推举更难，但硬拉会更容易，因为杠铃不需要移动那么远就能锁定。

For example, if your femurs are longer than average, you’ll find the squat and deadlift more difficult, because the bar will have to travel a few inches farther every rep. For the same reason, if your arms are longer than average, you’ll find the bench and military press more difficult, but the deadlift will be easier, because the bar won’t have to move as far to lock out.

我身高6英尺1英寸（约1.93米），腿长臂长，对此深有体会。深蹲、卧推和军事推举一直是最难进步的，我目前的个人最好成绩还不错，但没什么特别突出的：365磅深蹲两到三次，295磅卧推两次，225磅坐姿军事推举两到三次。

Being 6’1” with long legs and arms, I’ve experienced this firsthand. The squat, bench press, and military press have always been the hardest to progress on, and my current personal bests are respectable, but nothing to write home about: a 365-pound squat for two or three reps, 295-pound bench for two reps, and 225-pound seated military press for two or three reps.

然而，硬拉对我来说一直处于中等水平，因为我的腿长，难度加大，而手臂长，难度加大。我的个人最好成绩仍然处于中等水平（435磅，两次），但比其他举重项目更容易达到。

Deadlifting, however, has been somewhere in the middle for me, as my long legs make it harder, but long arms make it easier. My personal best is still just middling (435 pounds for two reps), but was easier to achieve than the other lifts.

不过，我不能太责怪自己的身体结构，因为结构差异对力量增长的影响并不像很多人声称的那么大。首先，每增加一英寸高度，杠铃需要移动的距离只会增加一点点；其次，即使杠铃移动一两英寸，也不一定能显著增加练习的难度。

I can’t blame my anatomy too much, though, because structural differences don’t have as big of an impact on strength gain as many people claim. First, every inch of height only increases the distance the bar needs to move by a small amount, and second, even having to move the bar an inch or two more doesn’t always significantly increase the difficulty of the exercise.

要理解其中的原因，你必须明白每个练习都有一个关键点。这个点是练习过程中难度加大的点，通常占重量需要移动总距离的3到6英寸。

To understand why, you must understand that every exercise has a sticking point. This is a point in the movement where the exercise becomes more difficult, and it typically makes up about three to six inches of the total distance the weight needs to travel.

（将其描述为坚持范围会更准确，因为它有几英寸，但为了熟悉起见，我将坚持使用更常见的术语。）

(It would be more accurate to describe this as a sticking range, since it’s a few inches, but I’ll stick with the more common term for the sake of familiarity.)

尽管黏滞点只占整个练习动作的一小部分，但它或多或少决定了重复动作的难度。如果你能快速通过这个黏滞点，你很可能就能顺利完成重复动作；如果做不到，你很可能就会停下来。

Despite comprising a fraction of the total exercise movement, the sticking point more or less dictates how difficult a rep will be. If you can move through this spot quickly, you’ll probably complete the rep without a hitch, and if you can’t, you’ll probably grind to a halt.

比如，大多数人卧推的卡点是杠铃距离胸部3到6英寸，并持续3到6英寸。一旦你把杠铃推过了这个上升阶段，剩下的动作就会感觉很轻松。

For instance, most people’s sticking point on the bench press is when the bar is three to six inches off their chest and continues for another three to six inches. Once you get the bar through this span of the ascent, the rest feels easy.

这与骨骼长度和强度有何关系？

How does this relate to bone length and strength?

我还是以自己为例。与我身高5英尺10英寸（约1.7米）的同伴相比，为了完成卧推，我必须将杠铃移动大约两到三英寸（约5到7厘米）。不过，我的粘滞点只增加了一两英寸（约2到5厘米），其余的额外距离并不那么困难。没错，这意味着我的次数比他更难，而且随着组数的深入，我会产生更多疲劳，但这不太可能让我在大多数组数上落后他一到两次以上。

I’ll use myself as an example again. Compared to my 5’10” lifting partner, I have to move the bar about two to three inches farther to complete each rep of the bench press. Only an inch or two are added to my sticking point, though, while the rest of the additional distance isn’t as difficult. And yes, that means my reps are harder than his and produce more fatigue as I get deeper into sets, but this isn’t likely to put me more than a rep or two behind him on most sets.

另外需要考虑的是，个子高的人通常比个子矮的人能获得更多的肌肉总量，这有助于弥补解剖学上的劣势。此外，骨骼较长的人在某个动作中可能处于劣势，但在其他动作中却可能成为优势。正如我刚才提到的，我的长臂使卧推更难，但也使硬拉更容易。另一方面，我的长股骨使硬拉和深蹲更难，而且对我的卧推没有帮助。

Something else to consider is the fact that taller people can often gain more total muscle than shorter people, which can help mitigate anatomical disadvantages. Additionally, having long bones may be a disadvantage in one exercise, but an advantage in another. As I just mentioned, my long arms make bench pressing harder, but they also make deadlifting easier. My long femurs, on the other hand, make deadlifting and squatting harder and don’t help my bench press.

所以综合考虑，如果有人能举起比你更重的重量，身高和身材比例的差异很可能不是主要原因。相反，这很可能与我们本章将要讨论的其他原因有关，尤其是肌肉大小。

So all things considered, if someone can lift more weight than you, chances are that variations in height and proportions aren’t the driving factors. Instead, it likely has more to do with the other reasons we’ll discuss in this chapter, particularly muscle size.

肌肉结构

Muscle Structure

虽然我们身体里的肌肉都一样，而且它们也位于大致相同的区域，但它们与骨骼的连接方式却有所不同。这些差异通常很小——只有一两厘米——但却可能转化为自然力量的巨大差异。

While we all have the same muscles in our bodies, and they’re all in the same general regions, there are differences in how they’re attached to our skeletons. These discrepancies are usually small—only a centimeter or two—but they can translate into huge differences in natural strength.

我们无需深入探讨技术层面，但归根结底还是机械优势。肌肉就像杠杆，它们与骨骼的连接位置会影响它们产生的力量，进而影响它们能够举起的重量。正因如此，研究发现，由于这种解剖学差异，即使肌肉量相同，人们的力量差异也可能高达 25%。181

We don’t need to get too technical for this discussion, but what it boils down to is mechanical advantage. Because muscles function as levers, where they attach to our bones impacts how much force they can produce and thus how much weight they can move. This is why studies have found that, thanks to this type of anatomical variance, strength can vary by as much as 25 percent among people with identical amounts of muscle mass.181

如果你担心自己处于劣势，别担心，因为只有当你想成为一名有竞争力的力量型运动员时，你才需要担心这个问题。然而，如果你想拥有强健、肌肉发达、精瘦、健康的体魄，无论有没有基因优势，你都能实现你的目标。

If you’re worried that you’re in the disadvantaged camp, take heart, because this should only concern you if you’re trying to become a competitive strength athlete. However, if you’re here to build a strong, muscular, lean, healthy body, you can achieve your goals with or without a genetic leg up.

但是，在将自己与体型相似的人进行比较时，一定要记住解剖学——有些人的体型就是比其他人更强壮。

But do keep anatomy in mind when comparing yourself to other people of similar size—some bodies are just built better for strength than others.

肌肉大小

Muscle Size

一般来说，健身房里块头最大的人也最强壮。当然也有例外，但通常情况下，那些举起大重量的人都肌肉发达。

Generally, the biggest guys in the gym are also the strongest. Sure, there are exceptions, but more often than not, the people moving big loads are pretty jacked.

任何长期锻炼过的人都会明白这一点，但这也得到了科学研究的支持。例如，印第安纳大学和圣马丁大学的科学家进行的研究发现，对于举重运动员来说，肌肉质量与力量密切相关。182

This is clear to anyone who has spent enough time with the iron, but it’s also backed by scientific research. For instance, studies conducted by scientists at Indiana University and the University of San Martin found that muscle mass is strongly associated with strength among powerlifters.182

但这并不意味着你增加的杠铃重量每增加一磅，你的肌肉就增加一磅，因为力量和肌肉增长并非完全相关。换句话说，你可以变得更强壮，但体型却不会变大，反之亦然。

This doesn’t mean that every pound you add to the barbell makes you a little more muscular, though, because strength and muscle gains aren’t perfectly correlated. In other words, you can get stronger without getting bigger and vice versa.

例如，在举重的最初几周内，你获得的大部分力量来自于锻炼的提高——也就是我之前提到的“技术进步”。183你的肌肉收缩得更用力，而且在正确的时机，你的平衡能力会提高，你的技术也会变得相当不错。在这段初期，你仍然会增长一些肌肉，但这只占力量大幅提升的2%左右。184

For example, most of the strength you gain during the first few weeks of lifting comes from getting better at exercises—those “technique gains” I mentioned earlier.183 Your muscles contract harder and at the right times, your balance improves, and your technique becomes respectable. You still gain some muscle during this beginning period, but that only accounts for about 2 percent of the rather large jump in strength.184

然而，当你解决了体型上的问题之后——大多数人在最初几个月就能解决——力量的进一步提升很大程度上取决于肌肉的增长。研究表明，经过几年的持续训练，你的力量增长大约65%将来自肌肉的增长。185

After you’ve worked out the bugs in your form, however, which happens in the first few months for most people, further increases in strength become largely dependent on gaining muscle. And after a couple of years of consistent training, research shows about 65 percent of your strength gain will come from muscle gain.185

所以，一旦你的新手期结束，如果你想继续变得更强壮，你就必须继续增肌。一旦你的肌肉增长潜力达到遗传水平，你的力量也就所剩无几了。

So, once your newbie gains are behind you, if you want to keep getting stronger, you’ll have to keep getting bigger. And once you reach your genetic potential for muscle growth, you won’t have much more strength available to you, either.

思考肌肉和力量之间关系的最佳方式是：你拥有的肌肉量代表了你的力量潜力。

The best way to think of the relationship between muscle and strength is this: the amount of muscle you have represents your potential for strength.

比如，假设你在精益增肌训练中使用了较轻的重量和较高的次数，增肌了5磅。由于你之前没有使用大重量和较低的次数，而且对这类训练有点“生疏”，所以当你尝试设定新的单次最大重量时，你就会达不到之前的最佳水平。

For instance, let’s say you use lighter weights and higher reps during a lean bulk and gain five pounds of muscle. Since you weren’t using heavy loads and lower reps and are a bit “rusty” at that type of training, when you attempt to set new one-rep maxes, you fall short of your previous bests.

这可能会让你感到困惑甚至沮丧，但好消息是：如果你用大重量和低重复次数进行四到六周的训练，你可能会打破你之前的记录。

This might leave you confused or even crestfallen, but here’s the good news: if you were to train with heavy weights and low reps for four to six weeks, you’d likely beat your previous lifts.

为什么？因为增加的五磅肌肉能让你产生比以前更大的力量。你只需要重新适应更大的负荷和更少的次数。

Why? Because those five additional pounds of muscle will allow you to generate more force than before. You just have to readapt your muscles to heavier loads and fewer reps.

那么...你能自然地变得多强壮？

So … How Strong Can You Get Naturally?

我不喜欢用“视情况而定”来回答这类重要问题，但事实就是如此。

I hate answering important questions like this with “it depends,” but that’s the truth here.

很难确定你能达到多强壮，因为影响因素太多了。与肌肉发达的潜力不同，没有一个单独的变量可以让我们将其分离出来，作为衡量潜在力量的指标。

It’s hard to determine how strong you’ll be able to get, because there are too many factors in play. Unlike the potential for muscularity, there isn’t one individual variable that we can isolate and use as a guidepost for potential strength.

话虽如此，还是有一种方法可以评估你能达到多强壮。听起来很简单，但也很符合常识：看看其他体型与你相仿的举重运动员的表现。很有可能，你的体型会介于两者之间。

That said, there is a way to estimate how strong you can get. It sounds simplistic, but it’s also commonsensical: Look at the performance of many other weightlifters similar to you in size. Chances are, you’ll fall somewhere in the middle.

虽然没有关于力量潜力的全面研究，但 Greg Nuckols 对此事进行了一项非正式研究，并提供了一些见解。186

While there are no comprehensive studies on strength potential, Greg Nuckols has conducted an unofficial study of the matter that lends some insight.186

Nuckols 收集了 1,800 名各种体型的经验丰富的举重运动员的调查回复，使用您之前了解的异速缩放方法来评估他们的相对力量水平，然后将他们的深蹲、卧推和硬拉的单次最大重量和总重量分为六类：

Nuckols collected survey responses from 1,800 experienced weightlifters of all sizes, used the allometric scaling method you learned about earlier to assess their relative strength levels, and then assigned their squat, bench press, and deadlift one-rep maxes, and total, into six categories:

1. 初学者
1. Beginner
2. 新手
3. Novice
4. 中间的
5. Intermediate
6. 先进的
7. Advanced
8. 精英
9. Elite
10. 世界一流
11. World Class

他还创建了一个计算器，可以让您发现自己目前属于哪个类别，您可以在www.bblsbook.com/strength上找到该计算器。

He also created a calculator that allows you to discover what category you’re currently in, which you can find at www.bblsbook.com/strength.

比如，当我输入身高和体重时，系统显示我这个体型的“初学者”水平是深蹲319磅，卧推213磅，硬拉359磅。我有史以来最好的单次最大重量是深蹲375磅，卧推300磅，硬拉445磅，这把我归类为新手。考虑到我从未进行过最大化力量的训练，这个成绩还算不错。

For instance, when I plug in my height and weight, it says “beginner” level lifts for my size are 319 pounds on the squat, 213 pounds on the bench, and 359 pounds on the deadlift. My all-time best one-rep maxes are 375 pounds on the squat, 300 pounds on the bench, and 445 pounds on the deadlift, which puts me in the novice category. And that’s not too shabby considering I’ve never trained to maximize my strength.

如果我暂时只专注于力量训练，那么我（以及大多数人，可能也包括你）所能期望的最好结果——无论我多么努力——都会是介于中级和高级之间的水平（曲线的中间）。

If I focused on nothing but strength training for a while, the best I (and most others, including you, probably) could hope for—regardless of how hard I tried—would be somewhere between intermediate and advanced (the middle of the curve).

用足够的药物，或许我能达到高级水平，但无论服用多少维生素SI，我都不可能达到精英级或世界级的水平。这根本就不是我的本事（真的）。

With enough drugs, maybe I could reach the advanced tier, but no matter how much vitamin S I took, I’d never be able to put up elite or world class numbers. It’s not in my bones (literally).

我对此很满意。这些数据是基于一群硬核力量举运动员的，所以作为一名天生的业余“健美运动员”，高水平的新手力量已经很不错了，中级水平就令人印象深刻了。

And I’m cool with that. This data is based on a bunch of hardcore powerlifters, so as a natural recreational “bodybuilder,” high-level novice strength is decent and intermediate would be impressive.

现在，如果你觉得这个计算器的数字高得离谱，请记住——它采用的是那些训练多年的人的平均值，这些人很可能已经充分发挥了自身大部分或全部的肌肉和力量遗传潜力。此外，这些数据是通过互联网匿名收集的，因此很有可能（几乎可以肯定）有些人服用了类固醇或谎报了他们的数字。

Now, if this calculator’s numbers seem unrealistically high to you, remember—it’s using the averages of people who’ve been training for years and have likely achieved much or all of their genetic potential for muscle and strength. Moreover, this data was collected anonymously through the Internet, so it’s very possible (all but guaranteed) that some people were on steroids or lied about their numbers.

尽管存在明显的局限性，Nuckols 的计算器仍然是同类计算器中少数几个考虑到个人体型的计算器之一，因此非常有用。

Still, despite the obvious limitations, Nuckols’ calculator is one of the few of its kind that takes your personal anatomy into account, making it plenty useful.

现在你知道如何评估自己自然能达到的体力水平了。无论你的数值是多少，记住，你不需要变得非常强壮才能拥有好体格——你只需要比刚开始时强壮得多就行了。任何人都可以做到这一点。

You now know how to estimate how strong you can get naturally, and no matter your numbers, remember that you don’t need to get extremely strong to have a great physique—you just have to get much stronger than when you started. And anyone can do that.

更棒的是，读完本书后，你将掌握挖掘自身肌肉和力量基因潜能所需的一切。这需要时间，但只要你坚持不懈地努力，终将成功。

Even better, by the end of this book, you’ll have everything you need to realize the bulk of your genetic potential for muscle and strength. It’ll take time, but if you keep putting in the work, you will get there.

为此，在下一章中，你将学习最重要的“高级”训练技巧——它比其他任何技巧都更能决定你的进步。它可能也并非你所想的那样，因为它简单、乏味、难以掌握，这也是它不受欢迎的原因。

To that end, in the next chapter, you’ll learn the single most important “advanced” training technique there is—the one that’ll dictate your progress more than any other. It’s probably not what you think, either, because it’s simple, unsexy, and unforgiving, which is why it’s also unpopular.

然而，接受它，你将会比以前拥有更多的肌肉和力量。

Embrace it, however, and you’ll be well on your way to more muscle and strength than ever before.

关键要点

Key Takeaways

• 评估全身力量的有效方法是评估以下动作的表现：推、拉、下蹲。
• An effective way to evaluate your whole-body strength is appraising your performance of the following movements: push, pull, squat.
• 相对力量也考虑了体重，因此我们可以比较不同体型的人的力量。
• Relative strength also accounts for body weight, and therefore allows us to compare the strength of people of different sizes.
• 请访问www.bblsbook.com/strength查找用于确定您可以自然获得多少力量的计算器。
• Go to www.bblsbook.com/strength to find a calculator for determining how much strength you can gain naturally.
• 您获得力量的能力取决于几个因素，其中最主要的是您的技能和态度、骨骼长度、肌肉结构和肌肉大小。
• Your ability to gain strength depends on a few factors, with the chief ones being your skill and attitude, bone length, muscle structure, and muscle size.
• 每个练习都有一个关键点，即运动过程中练习变得更加困难的点，它通常占重量需要移动的总距离的约三到六英寸。
• Every exercise has a sticking point, which is a point in the movement where the exercise becomes more difficult, and it typically makes up about three to six inches of the total distance the weight needs to travel.
• 身材较高的人通常比身材较矮的人能获得更多的肌肉，这有助于减轻解剖学上的劣势，而骨骼较长在一种运动中可能是一种劣势，但在另一种运动中却可能是一种优势。
• Taller people can often gain more total muscle than shorter people, which can help mitigate anatomical disadvantages, and having long bones may be a disadvantage in one exercise, but an advantage in another.
• 由于肌肉起到杠杆的作用，因此它们与骨骼的连接位置会影响它们能够产生多大的力量，从而影响它们能够移动多大的重量。
• Because muscles function as levers, where they attach to our bones impacts how much force they can produce and thus how much weight they can move.
• 研究发现，由于这种解剖学差异，肌肉质量相同的人的力量差异可高达 25%。
• Studies have found that, thanks to this type of anatomical variance, strength can vary by as much as 25 percent among people with identical amounts of muscle mass.
• 力量和肌肉的增长并不是完全相关的——你可以变得更强壮而不需要变得更大，反之亦然。
• Strength and muscle gains aren’t perfectly correlated—you can get stronger without getting bigger and vice versa.
• 研究表明，经过几年的持续训练，力量增长的约 65% 来自肌肉增长。
• After a couple of years of consistent training, research shows that about 65 percent of your strength gain will come from muscle gain.
• 一旦你完成了新手阶段的训练，如果你想继续变得更强壮，你就必须继续变得更强壮，一旦你达到了肌肉增长的遗传潜力，你也不会拥有更多的力量。
• Once your newbie gains are behind you, if you want to keep getting stronger, you’ll have to keep getting bigger, and once you reach your genetic potential for muscle growth, you won’t have much more strength available to you, either.
• 您的肌肉量代表了您的力量潜力。
• The amount of muscle you have represents your potential for strength.
• 请访问www.bblsbook.com/strength查找计算器，以确定您的力量与类似体型的举重运动员相比如何。
• Go to www.bblsbook.com/strength to find a calculator for determining how your strength compares to weightlifters of a similar size.

第十三章：用更少的投入获得更大的肌肉增长

Chapter 13: The “More for Less” Method of Maximum Muscle Gain

蚂蚁不会与靴子争吵。

An ant has no quarrel with a boot.

—洛基（《复仇者联盟》）

—LOKI (THE AVENGERS)

如果我是个骗子，本章的标题就会不一样。哦，你知道的，标题会暗示着完全相反的意思——少即是多。

If I were a charlatan, this chapter’s title would be different. Something that suggests oh, you know, the exact opposite—less for more.

首先，我承诺与您分享我专有的、专利永久待批的突破性训练方法，“他们”不会告诉您，它将以您从未见过的方式增强您的肌肉和力量。

I’d start by promising to share with you my proprietary, patent perpetually pending breakthrough method of training “they” aren’t telling you about that’ll turbocharge your muscle and strength gain like you’ve never seen.

“学习古希腊的激进训练技术，在 30 天内增肌至大脑萎缩所需的肌肉量！”我会大声说道，然后说出更多愚蠢的话，就像庞氏骗局的骗子为他的人民制造虚假的希望和破灭的梦想一样。

“Learn radical training techniques from ancient Greece for packing on brain-shrinking amounts of muscle in 30 days flat!” I’d declaim, followed by more dumb words, like a Ponzi schemer generating grist for his people mill of false hopes and dashed dreams.

相反，我只会实话实说，尽管这可能不是你想听到的。

Instead, I’m going to just tell it like it is, even though it may not be what you’d like to hear.

作为中级或高级举重运动员，你首先需要明白的是：想要达到目标，没有捷径、窍门，甚至没有弯路。所以，别再四处寻找，也别再跟那些试图告诉你“不是”的人纠缠不清。

The first thing you need to understand as an intermediate or advanced weightlifter is this: There are no shortcuts, hacks, or even detours for where you want to go. So stop looking for them and shun anyone who tries to tell you otherwise.

接下来是：收益递减。付出大量辛勤劳动，得到的回报却越来越少。这就是本章的标题。

Here’s what’s next for you: Diminishing returns. A lot of freaking work for less and less reward. Hence the title of this chapter.

读完前两章，你可能已经猜到了，但为了说明我的观点，我们来回顾一下男性在训练的第一年、第二年，以及比如说第五年，总共能增加多少肌肉。第一年，大多数男性能增加大约20到25磅（约9到10公斤）的肌肉，第二年能增加10到15磅（约5到7公斤），到第五年，能增加几磅就算不错了。

You probably guessed as much after reading the previous two chapters, but just to illustrate my point, let’s revisit the total muscle gain available to men in their first, second, and, let’s say, fifth years of training. In year one, most men can gain around 20 to 25 pounds of muscle, and in year two, 10 to 15 pounds, and by year five, they’ll be lucky to gain just a few pounds.

还有一个问题：随着你逐渐接近遗传极限，肌肉和力量的增长不仅会减慢，你还必须更加努力才能保持增长。有很多方法可以增加训练难度，但就我们的目的而言，我们需要关注的是渐进式超负荷和训练量。

There’s a kicker, too: Not only does muscle and strength gain slow down as you progress toward your genetic limits, you have to work harder to keep the needle moving. There are many ways to make workouts harder, but for our purposes, the two we need to focus on are progressive overload and volume.

换句话说，如果我们要继续锻炼出更多的肌肉和力量，我们必须确保无论我们如何控制饮食、制定锻炼计划和补充营养，我们都会随着时间的推移不断增加杠铃的重量，并且每周为每个主要肌肉群进行足够的锻炼（锻炼量）。

In other words, if we’re going to continue to eke out more muscle and strength, we must ensure that no matter what we do with our diets, workout programming, and supplementation, we’re continuing to add weight to the bar over time and doing a sufficient amount of work per major muscle group per week (volume).

让我们花点时间来详细阐述一下这个原则，因为这对于理解“超越更大更精益更强”计划为何如此布局至关重要。

Let’s take a moment to elaborate on that principle, because it’s crucial to understanding why the Beyond Bigger Leaner Stronger program is laid out the way it is.

从技术上讲，训练量是指运动员在一段时间内所做的总工作量，在举重运动中，可以通过多种方式来衡量。

Technically, volume refers to the total amount of work an athlete is doing over a period of time, and in weightlifting, it can be measured in several ways.

一种常用的训练量计算方法是将训练中使用的重量乘以训练的组数和次数。这被称为训练量负荷。例如，如果你用315磅的重量做3组5次深蹲，你的训练量负荷就是4725磅（3 x 5 x 315）。

One popular method of calculating training volume is to multiply the weight used by the sets and reps performed on an exercise. This is referred to as volume load. So, for example, if you do 3 sets of 5 reps of squats with 315 pounds, your volume load would be 4,725 pounds (3 x 5 x 315).

这个公式产生了令人印象深刻的庞大数字，追踪起来很有趣，但是体积负荷的变化与肌肉或力量的增长没有很好的相关性，所以它不是一个实用的编程工具。

This formula produces big, impressive numbers that can be fun to track, but changes in volume load don’t correlate well with muscle or strength gain, so it’s not a practical programming tool.

举个例子，假设你从3组5次、315磅的深蹲换成3组12次、185磅的深蹲。这会使你的训练量增加到6660磅（约2840公斤），增加了40%。但研究表明，这不太可能促进肌肉增长，反而可能导致力量增长减少。187

For example, let’s say you switch from 3 sets of 5 reps of squats with 315 pounds to 3 sets of 12 reps of squats with 185 pounds. This bumps up your volume load to 6,660 pounds—a 40 percent increase—but research shows that this isn’t likely to produce more muscle growth and will probably result in less strength gain.187

这是为什么？

Why is that?

根据奥克兰理工大学科学家进行的系统评价，任何接近力竭的 6 至 20 次举重练习都会产生大约相同数量的肌肉增长。188也就是说，一组 6 次接近失败的练习与一组 20 次接近失败的练习将产生相似的结果。

According to a systematic review conducted by scientists at Auckland University of Technology, any weightlifting set taken close to failure in the range of 6 to 20 reps will produce about the same amount of muscle gain.188 That is, a set of 6 reps taken just shy of failure will produce similar results as a set of 20 reps taken just shy of failure.

这意味着，即使训练量差异很大，肌肉增长量也大致相同。那么，你该如何利用这些数据来优化肌肉增长呢？答案是：不可能。

That means wildly different volume loads can produce more or less the same amount of muscle gain, so how are you supposed to use those numbers to optimize muscle growth? You can’t.

追踪训练量的另一种方法是总重复次数，但这与训练量负荷一样，也存在缺陷。使用与之前相同的例子，3 x 5 次训练比 3 x 12 次训练少了 60% 的次数，但这两种训练方式产生的肌肉增长量可能差不多。

Another way to track your training volume is total repetitions, but this is flawed for the same reason volume load is. Using the same example as earlier, 3 x 5 reps gives you 60 percent fewer reps than 3 x 12 reps, yet both of these workouts are likely to produce similar amounts of muscle growth.

那么，为了制定训练计划，量化训练量的最佳方法是什么呢？大多数研究表明，答案是“硬组”，即无论重复次数多少，都接近肌肉力竭点的组数。189

So, what’s the best way to quantify volume for the purposes of workout programming? Most research shows that the answer is hard sets, which are sets taken close to the point of muscular failure, regardless of the number of reps performed.189

这一措施很有用，因为越来越多的证据表明，肌肉增长的最佳量是每周每个主要肌肉群进行 10 到 20 组高强度训练，使用中等重量（一次最大重量的 60% 或更高），组间有充分的休息，较低的组数适合初学者，较高的组数适合高级举重运动员。190

This measure is useful because a growing body of evidence indicates that optimal volume for muscle gain is in the range of 10 to 20 hard sets per major muscle group per week with moderately heavy weights (60 percent of one-rep max or higher) and adequate rest in between sets, with the lower number of sets being suitable for beginners and the higher end for advanced weightlifters.190

无论负荷量或总重复次数如何，刚开始进行适当举重训练的人可能不需要每周对每个主要肌肉群进行超过 10 组高强度训练即可获得足够的肌肉和力量，而中级和高级举重运动员可能需要每周进行 15 到 20 组高强度训练才能继续取得进步。

Irrespective of volume loads or total repetitions, someone new to proper weightlifting probably doesn’t need to do more than 10 hard sets per major muscle group per week to gain plenty of muscle and strength, and intermediate and advanced weightlifters probably need to do upward of fifteen to 20 hard sets per week to continue making progress.

现在，正如你将在本章中了解到的，在不同的次数范围（以及容量负荷）下训练是有好处的。例如，研究表明，使用更大的重量和更少的次数进行训练可以增强力量，我们也知道，作为一名自然举重运动员，首要目标是随着时间的推移提升全身力量。

Now, as you’ll learn in this chapter, there are benefits to working in different rep ranges (and thus volume loads). For example, research shows that you’ll gain more strength by training with heavier weights and fewer reps, and we know the primary goal as a natural weightlifter is to increase whole-body strength over time.

然而，研究还表明，高重复次数组可能比较低重复次数组更能激活某些肌肉构建过程，并且减少关节疲劳和磨损。191

Research also shows, however, that higher-rep sets may activate certain muscle-building processes more than lower-rep sets and cause less fatigue and wear and tear on your joints.191

理想情况下，你应该系统地交替进行高次数和低次数的训练，而不是长时间保持相同的次数范围。这正是你在“超越更大、更精益、更强”计划中要做的事情。

Ideally, then, you’d alternate systematically between doing more and fewer reps, instead of working in the same rep ranges for long periods. And that’s exactly what you’ll do in the Beyond Bigger Leaner Stronger program.

但更重要的是，你会逐渐增加肌肉的负荷。

More importantly, however, you’ll keep progressively overloading your muscles.

回想一下《更大更瘦更强》一书中提到的，渐进式超负荷是肌肉生长的主要机械驱动力。这一点不会随着我们变得更大更强壮而发生根本性改变——如果我们停止力量增长，肌肉增长就会停滞不前——只是越来越难实现而已。192虽然一个举重新手在第一年可以增加多达 400 磅的重量，但第五年增加 50 磅就算是胜利了。

Recall from Bigger Leaner Stronger that progressive overload is the primary mechanical driver of muscle growth. This doesn’t fundamentally change as we get bigger and stronger—muscle gain will skid to a halt if we stop gaining strength—it just gets harder to achieve.192 While a man new to weightlifting can add as much as 400 pounds to his big lifts in his first year, 50 pounds added in year five would be a victory.

至于训练量，研究表明，尽管它对肌肉锻炼的刺激作用不如渐进式超负荷那么强，但也差不多。193此外，研究表明，高度发达的肌肉比不太发达的肌肉需要更多的体积才能继续生长。194

As for volume, research shows that although it isn’t as powerful a muscle-building stimulus as progressive overload, it’s in the same ballpark.193 Additionally, studies show that highly developed muscles require more volume to continue growing than less developed ones.194

举重新手可以在最初几年通过“更大更精瘦更强壮”和“更瘦更精瘦更强壮”等简约训练计划获得大量的肌肉和力量，这些计划规定每周每个主要肌肉群仅进行 9 到 12 组高强度训练。

Someone new to weightlifting can gain tremendous amounts of muscle and strength for the first couple of years on minimalistic training programs like Bigger Leaner Stronger and Thinner Leaner Stronger, which prescribe just 9 to 12 hard sets per major muscle group per week.

虽然大多数刚开始举重的人可以通过增加重量来恢复，但这不会产生更好的效果，所以何必呢？

While most people new to lifting could recover from more volume, it won’t produce better results, so why bother?

这种方法效果很好——直到它不再有效。最终，每周每个主要肌肉群进行9到12组高强度训练足以维持肌肉和力量，但无法取得进步。为此，你必须更加努力。

That approach works swimmingly—until it doesn’t anymore. Eventually, 9 to 12 hard sets per major muscle group per week becomes more than sufficient for maintaining muscle and strength, but not progression. For that, you have to work harder.

“如果你每周对每个主要肌肉群进行9到12组训练，仍然达到渐进式超负荷水平，那你的肌肉还会继续增长吗？”

“What if you’re still achieving progressive overload with 9 to 12 sets per major muscle group per week? Won’t you continue gaining muscle?”

是的，但根据您的编程，您可能很难保持您的单次最大重复次数呈上升趋势，即使您这样做了，您仍然会错过更多训练量所能提供的额外肌肉增长。

Yes, but depending on your programming, you may struggle to keep your one-rep maxes trending upward, and even if you do, you’d still be missing out on the additional muscle gain that more volume could provide.

那么，我们讨论的训练量到底是多少呢？正如我之前提到的，目前的证据表明，对于大多数中高级举重运动员来说，每周每个主要肌肉群进行15到20组高强度训练是理想的选择。195

And how much more volume are we talking about? As I mentioned earlier, the current weight of the evidence suggests that 15 to 20 hard sets per major muscle group per week is ideal for most intermediate and advanced weightlifters.195

不过，请记住——如果没有渐进式超负荷，无论训练量多少，肌肉增长都会滞后。仅仅完成足够多的动作来持续增长肌肉力量是不够的——这些动作必须随着时间的推移，让肌肉张力不断增加，而这最好通过增强力量来实现。

Remember, though—without progressive overload, muscle growth will lag regardless of the amount of volume performed. It’s not sufficient to merely go through enough of the motions to continue getting bigger and stronger—those motions must involve more muscle tension over time, which is best accomplished by getting stronger.

正如那句老话所说，锻炼永远不会变得更容易——你只需要变得更好。

As the old saying goes, working out never gets easier—you just have to get better.

这对你来说可能不是什么新鲜事，但你可能会对我关于如何变得更好的建议持怀疑态度，而我的建议主要归结为每周做更多硬组训练并继续增加杠铃的重量。

Chances are this isn’t news to you, but you might be skeptical about my prescription for how to get better, which mostly comes down to doing more hard sets per week and continuing to add weight to the bar.

那么“高级”训练技巧，例如周期化、肌肉纤维优化、预先疲劳、血流限制、超级组、集群组、休息-暂停组、递减组、强制次数、部分次数、欺骗次数、消极训练等呢？

What about “advanced” training techniques like periodization, muscle fiber optimization, pre-exhaustion, blood flow restriction, supersets, cluster sets, rest-pause sets, drop sets, forced reps, partial reps, cheat reps, negatives, and others?

这些训练技巧大多没什么用，而且常常会分散注意力，让你偏离主要目标——增加渐进式超负荷和完成足够的训练量。话虽如此，如果运用得当，这些工具之一可以提升你的训练效果，而且也是“超越更大、更精益、更强”计划的重要组成部分：周期化训练。

Most of these training techniques aren’t useful and often just distract from the primary aim of increasing progressive overload and doing sufficient volume. That said, if used intelligently, one of these tools can enhance your results and is part and parcel of the Beyond Bigger Leaner Stronger program: periodization.

周期化的力量

The Power of Periodization

周期化是指你如何组织一段时间内的训练，通常是为比赛做准备，或者为了创造新的个人纪录而进行的训练。本质上，周期化将你的训练划分成不同的阶段（因此得名），让你在不同的阶段专注于不同的健身方面。

Periodization refers to how you organize your training over time, typically leading up to a competition or an attempt to set a new personal record. At bottom, periodization splits your training into different periods (hence the word) in which you focus on different aspects of your fitness.

例如，如果你正在备战力量举比赛，那么在比赛前一两个月，你应该专注于高强度、低次数的复合训练，这样你的肌肉才能更好地应对比赛的挑战。然而，在比赛前一两个月，你可以进行低强度、高次数的训练，并辅以更多的辅助练习，以强化你在深蹲、卧推和硬拉时使用的肌肉。

For example, if you’re preparing for a powerlifting meet, you want to focus on heavy, low-rep compound training in the month or two before the competition, so your muscles are primed for the demands of the meet. The month or two before that, however, you might do lighter, higher-rep training, with more accessory exercises to strengthen the same muscles you use to squat, bench press, and deadlift.

因此，您的训练将会周期化，因为您会在两到四个月内以不同的重复范围进行不同的练习，同时专注于不同的目标。

Hence, your training would be periodized, as you’d be working in different rep ranges on different exercises over two to four months as you focus on different goals.

虽然关于如何最好地安排举重训练周期的理论有很多，但最可行的理论都基于一些简单的原则：

While there are many theories on the best way to periodize your weightlifting, the most viable ones are all based on a few simple principles:

1. 您的训练涉及以更大的重量、组数或次数（举重）或更快的节奏、更长的距离、更复杂的动作、更少的休息或其他活动中的其他方法的形式进行渐进式超负荷。
1. Your training involves progressive overload in the form of more weight, sets, or reps (with weightlifting), or faster pacing, longer distances, more complex movements, less rest, or some other method in other activities.
2. 随着训练计划的推进，你的训练内容会从不太具体到更加具体。举重比赛通常要求举起非常重的重量进行单次重复训练，因此这个原则通常意味着从较轻的重量和较高的重复次数（针对性较弱）逐渐过渡到较重的重量和较低的重复次数（针对性更强）。
3. Your training shifts from less specific to more specific as you progress through the plan. With weightlifting, since competitions involve lifting very heavy weights for single reps, this principle generally means progressing from lighter weights and higher reps (less specific to the sport) to heavier weights and lower reps (more specific).
4. 您的训练包括计划好的休息，以便您有额外的休息和恢复。
5. Your training includes planned breaks to allow for additional rest and recovery.

如果使用得当，这种方法可以让你在压力和恢复之间找到平衡，通过提供足够的训练量和重量来保持进步，但又不至于导致受伤、过度训练或倦怠。

When used correctly, this approach allows you to thread the needle between stress and recuperation, by providing enough stimulus in the way of volume and weight to keep progressing, but not so much as to court injury, overtraining, or burnout.

这就是为什么各类运动员，包括健美运动员、体操运动员、跑步运动员、篮球运动员、橄榄球运动员、足球运动员，甚至冲浪运动员，都在训练中使用周期化训练。196

This is why athletes of all stripes, including bodybuilders, gymnasts, runners, basketball, football, and soccer players—even surfers—use periodization in their training.196

周期化如何发挥作用？

How Does Periodization Work?

要理解周期化是如何运作的，需要先了解它的历史，这可以追溯到 20 世纪 50 年代早期匈牙利内分泌学家汉斯·塞利 (Hans Selye) 进行的研究。197

To understand how periodization works, it helps to grasp a bit of its history, which stretches back to research conducted in the early 1950s by a Hungarian endocrinologist named Hans Selye.197

塞利提出了一种关于我们如何应对压力的理论，称为“一般适应综合症”，该理论指出，身体对压力（包括运动）的反应分为三个阶段：198

Selye developed a theory about how we respond to stress known as the general adaptation syndrome, which states that the body responds to stress—including exercise—in three phases:198

1. 警报，身体最初对压力源（心率加快、压力荷尔蒙等）做出反应。
1. Alarm, where the body initially responds to the stressor (increased heart rate, stress hormones, etc.).
2. 适应，如果得到足够的休息，身体就会恢复并变得更强壮。
3. Adaptation, where the body recovers and gets stronger if given enough rest.
4. 疲惫，由于休息不足，身体无法恢复，并且变得更加虚弱。
5. Exhaustion, where the body fails to recover and gets weaker because of too little rest.

作为一名运动员或只是希望变得更强壮的人，您需要反复警告您的身体，然后让它适应，同时远离疲惫阶段。

As an athlete or someone who just hopes to get more jacked, you want to repeatedly alarm your body and then allow it to adapt, while staying away from the exhaustion phase.

受到塞利研究成果的启发，俄罗斯生理学家列夫·马特维耶夫开始分析 1952 年和 1956 年夏季奥运会上成功和失败的苏联运动员的训练计划。199他发现，无论是有意还是无意，各种运动项目中最成功的运动员都是按照塞利理论的原则进行训练的。

Inspired by Selye’s findings, Russian physiologist Leo Matveyev began analyzing the training programs of successful and unsuccessful Soviet athletes from the 1952 and 1956 Summer Olympics.199 He found that either deliberately or accidentally, the most successful athletes in a variety of sports trained according to the principles of Selye’s theory.

他们不断挑战自我，力求变得更强壮、更快、更熟练，常常达到极限，然后降低训练强度或训练量，以便有更多时间休息和恢复。此外，他们的训练计划采用波动式循环，先磨练基础，然后专注于比赛专项训练。

They pushed themselves to become stronger, faster, and more skilled, often to the limits of their ability, and then reduced training intensity or volume to allow for more rest and recovery. Additionally, their training was planned in undulating cycles of first honing the fundamentals and then focusing on competition-specific workouts.

马特维耶夫将这些训练方法整理并整理成法，创造了我们现在称之为“线性周期”的训练体系。对于举重运动员来说，这种方法要求他们在比赛前逐渐增加强度、减少训练量，并在整个训练过程中安排合理的休息时间，以避免过度训练。

Matveyev organized and codified these practices, creating a system we now know as linear periodization. With weightlifters, this approach called for increasing intensity and decreasing volume as they approached their competitions, with planned breaks throughout to avoid overtraining.

马特维耶夫的体系在苏联和东德得到了广泛的应用，并取得了巨大的成功——这些国家迅速成为奥运会举重和许多其他运动项目的主导力量，并在接下来的几十年里一直保持领先地位。

Matveyev’s system was adopted across the USSR and East Germany to great effect—these countries quickly became the dominant forces in Olympic lifting and many other sports, and they stayed on top for the next several decades.

虽然后来的周期化体系在实施这些原则的方式上略有不同，但几乎所有体系都源于马特维耶夫的著作。在大多数情况下，训练被分为三个不同的阶段或时期。

Although later systems of periodization implement these principles in slightly different ways, virtually all have their origin in Matveyev’s work. In most cases, training is broken up into three distinct phases or periods.

首先，是时间最长的阶段，即宏周期，它是一种长期的视角，主要围绕为特定赛事做准备，或改善身体成分或体能。对于业余举重运动员来说，这通常意味着创造新的个人纪录，或增加肌肉或减少脂肪。

First, you have the longest phase, the macrocycle, which is a long-term view centered around preparing for a particular event or improving body composition or physical conditioning. For recreational weightlifters, this generally means setting a new personal record or gaining muscle or losing fat.

大周期的持续时间从几个月到几年不等，取决于具体的活动、个人情况和目标。在健美运动中，大周期通常持续三到六个月（大约相当于典型的增肌或减脂周期）。

Macrocycles can last anywhere from a few months to several years, depending on the activity, individual, and goals. In bodybuilding, they typically last three to six months (around the length of a typical lean bulking or cutting cycle).

第二长的阶段是中周期，专注于发展某项技能或素质（肌肉生长、力量等）。中周期通常持续一到四个月，因此在健美运动中，每个大周期内通常会有多个中周期。

The second longest phase is the mesocycle, which focuses on developing a particular skill or quality (muscle growth, strength, etc.). A mesocycle usually lasts one to four months, so in bodybuilding, there are often a couple of mesocycles within each macrocycle.

最短的阶段是微周期，通常定义为几天的高强度训练，然后是一段较短的低强度训练或休息时间。例如，你可能每周训练五天，休息两天，这就是一个七天的微周期。一个微周期通常包含一周的训练量，但有些人会使用更短或更长的微周期。

The shortest phase is the microcycle, and it’s typically defined as a several-day period of vigorous training followed by a short period of lighter training or rest. For example, you might train five days per week and take two days off, which would be a seven-day microcycle. A microcycle normally comprises a week’s worth of training, but some people use shorter or longer microcycles.

您不必以这种方式设置训练来对其进行周期性训练，但大多数人都是这样做的，并且“超越更大更精益更强”的锻炼计划也是这样安排的。

You don’t have to set up your training this way to periodize it, but that’s how most people go about it, and how the Beyond Bigger Leaner Stronger workouts are programmed.

此外，本书采用了比《更大更精益更强》更为复杂的周期化方法，因为当你刚开始练习举重时，你所需要的只是一种简单的线性周期化方法，让你在减重和重复之前的几个月内努力增加组数和杠铃（或哑铃）的重量。

Furthermore, this book uses a more sophisticated method of periodization than Bigger Leaner Stronger, because when you’re new to lifting, all you need is a simple, linear style of periodization that has you striving to add reps to sets and weight to the bar (or dumbbells) for a couple of months before deloading and repeating.

这也是为什么在“更大、更精简、更强”中，你……

That’s also why in Bigger Leaner Stronger, you …

• 在特定的重复范围内工作；
• work within specific rep ranges;
• 进行高难度组训练，直到达到技术失败的程度（即你不能以正确的方式进行另一次重复训练）；
• take hard sets to within a rep or two of technical failure (the point where you can’t do another rep with proper form);
• 努力增加上周锻炼的次数；
• push to gain reps over your previous week’s workouts;
• 当达到重复次数范围的上限时，增加重量；
• increase the weight when you reach the top of your rep range; and
• 每八周减少并改变你的锻炼方式。
• deload and change up your exercises every eight weeks.

这种训练方法简单、有趣，而且非常有效，我的网站（www.legionathletics.com）和社交媒体账户上展示了数百个来自不同年龄和不同情况的男性的成功案例，证明了这一点。

This method of training is simple, fun, and powerfully effective, as evidenced by the hundreds of success stories from men of all ages and circumstances I’ve featured on my website (www.legionathletics.com) and social media accounts.

然而，在进行这种训练方式的一两年后，情况会发生变化，更复杂的周期化计划会更有意义。

After your first year or two of that style of training, however, the game changes, and a more complex periodization plan makes more sense.

阿巴拉契亚州立大学的科学家进行的一项研究很好地证明了这一点，该研究分析了十五项比较周期性训练计划和非周期性训练计划的研究。200研究人员发现，在十五个案例中，有十三个案例表明，与非周期性训练计划相比，人们通过周期性训练计划变得更强壮或表现提高更多。

Good evidence of this is a study conducted by scientists at Appalachian State University that analyzed fifteen studies comparing periodized training programs to non-periodized programs.200 The researchers found that in thirteen out of the fifteen cases, people got stronger or improved their performance more with a periodized training plan versus a non-periodized one.

此外，发现周期化训练无法提高表现的两项研究比其他研究的时间更短，并且涉及缺乏经验的受训者，他们最不可能从周期化训练中受益。

What’s more, the two studies that found periodization didn’t improve performance were shorter than the others and involved inexperienced trainees, who are the least likely to benefit from periodized training.

阿拉巴马大学科学家进行的荟萃分析也支持这些发现。201研究人员回顾了 1988 年至 2015 年间关于周期性和非周期性训练与力量增长的 18 项研究。

A meta-analysis conducted by scientists at the University of Alabama also supports these findings.201 The researchers reviewed eighteen studies from 1988 to 2015 on periodized and non-periodized training and strength gain.

在研究了这些论文中的 81 个数据集后，科学家们得出结论：“... 周期性阻力训练后 1RM（一次最大重量）的改善幅度大于非周期性阻力训练。”

After examining eighty-one datasets from these papers, the scientists concluded that “ … the magnitude of improvement in 1RM [one-rep max] following periodized resistance training was greater than non-periodized resistance training.”

换句话说，平均而言，遵循周期性训练计划的人比没有遵循的人更强壮。

In other words, on average, people who followed a periodized training plan got stronger than those who didn’t.

最后，另一个支持周期化的证据来自 Greg Nuckols 进行的一项未发表的荟萃分析，该分析几乎涵盖了文献中关于周期化和力量增长的所有研究。202

Finally, another piece of evidence in favor of periodization comes from an unpublished meta-analysis of just about every study on periodization and strength gain in the literature, conducted by Greg Nuckols.202

在分析了 27 项相关研究后，纳科尔斯得出结论：平均而言，周期性训练计划可以帮助人们比非周期性计划更快地获得力量 22%。

After parsing through twenty-seven studies on the matter, Nuckols concluded that on average, periodized training plans helped people gain strength 22 percent faster than non-periodized plans.

他还谈到了几项研究，这些研究的摘要似乎表明周期性训练对于增强力量没有帮助。

He also addressed several studies whose abstracts seemed to show periodization isn’t helpful for gaining strength.

几乎所有情况下，科学家们都一致认为，周期训练在大多数运动项目中都能带来更多力量增长和运动表现提升。他们质疑的是如何最有效地运用和研究周期训练，并衡量其益处。他们的分歧在于周期训练的技术细节，而非其根本优点。

In almost every case, the scientists agreed periodized training leads to more strength gain and performance enhancement in most sports. What they questioned were the most effective ways to use and study periodization and measure its benefits. Their disagreements were regarding the technical details of periodization, not its fundamental merits.

你可能听过另一种说法，周期训练有助于提升力量，但不利于肌肉生长。这种说法并非完全错误，但也并非完全正确。

Another claim you may have heard is that periodization is good for improving strength, but not muscle growth. This isn’t entirely off base, but it isn’t exactly correct, either.

诚然，大多数关于周期训练的研究表明，它对增强力量比增强肌肉更有效，但这些研究大多只持续了4到8周。由于力量的增长速度可能比肌肉增长速度更快，这段时间不足以让周期训练的增肌效益在统计学上显著体现——尤其是考虑到中高级举重运动员增肌的速度非常缓慢。

It’s true that most of the studies on periodization show it’s more effective for gaining strength than muscle, but most of these studies also only lasted four to eight weeks. Because you can gain strength faster than muscle, this isn’t enough time for the muscle-building benefits of periodization to manifest in a statistically significant way—especially considering how slowly intermediate and advanced weightlifters gain muscle.

举个例子，假设周期训练比非周期训练能增加高达10%的肌肉增长，并且在一项为期八周的研究中，受试者通过周期训练可以增加2.5磅肌肉，而未进行周期训练则增加约2.25磅。在大多数情况下，这种差异在统计学上并不显著，但随着时间的推移，它会累积成真正的优势。

For example, let’s say periodization can increase muscle gain by up to 10 percent over non-periodized training and that subjects in an eight-week study could gain 2.5 pounds of muscle with periodized training and about 2.25 pounds without periodization. In most cases, that difference wouldn’t be statistically significant, but over enough time, it would add up to a real advantage.

还有一个很好的理由相信周期训练确实能增加肌肉增长。事实上，我们已经讨论过这一点：随着你成为一名更有经验的举重运动员，最可靠的增肌方法就是变得更强壮。众所周知，周期训练可以促进力量增长，因此，我们有理由相信它也能促进肌肉增长。

There’s also a good reason to believe periodization would indeed increase muscle gain. In fact, we’ve already discussed it: As you become a more experienced weightlifter, the most reliable way to gain muscle is to get stronger. And as we know that periodization can boost strength gain, it’s reasonable to assume it can boost muscle growth, too.

那么，你应该使用哪种周期化方法呢？让我们来一探究竟。

What method of periodization should you use though? Let’s find out.

周期化类型

Types of Periodization

周期性锻炼的方法有很多种，对于哪种方法最好，也有多种看法。

There are many ways to periodize your workouts, and many opinions on which is best.

有人说经典的线性周期化就足够了。有人说波动周期化更好。还有人说，区块周期化、反向线性 周期化或共轭周期化等方法显然更胜一筹。

Some people say classic linear periodization is all we need. Others say undulating periodization is better. And still others say methods like block periodization, reverse linear periodization, or conjugate periodization is the clear winner.

谁说得对？在深入探讨之前，我们先来定义一下目前最流行的周期系统。

Who’s right? Before we get into that, let’s define the most popular periodization systems out there.

• 线性周期化涉及在一个大周期内增加强度（重量）并通常减少音量（组数）。
• Linear periodization involves increasing intensity (weight) and usually reducing volume (sets) over the course of a macrocycle.
• 反向线性周期化类似于线性周期化，不同之处在于每个大周期都从较重的重量和较少的训练量开始，然后逐渐过渡到较轻的重量和较多的训练量。
• Reverse linear periodization is like linear periodization, except each macrocycle starts with heavier weights and less volume and progresses to lighter weights and more volume.
• 波动周期化涉及改变每天或每周使用的重量、次数和组数，但不改变练习内容。
• Undulating periodization involves changing the weights, reps, and sets you use day to day or week to week, but not the exercises.
• 块周期化主要集中于一个中周期（通常是一两个月）内的少量练习。
• Block periodization focuses on a handful of exercises for one mesocycle (generally a month or two).
• 共轭周期是指每天或每周调整你的练习、重量、次数和组数。这类似于波动周期，但更加随意。
• Conjugate periodization involves changing your exercises, weights, reps, and sets day to day or week to week. This is similar to undulating periodization, but more haphazard.

这些系统中的每一个还涉及随着时间的推移增加举起的重量，通常按照规律的模式，例如每次锻炼或每周。

Each of these systems also involves increasing the weights lifted over time, usually according to a regular pattern, like every workout or week, for instance.

那么哪种方法最好呢？没有一个。

So which method is the best? None of them.

首先，尽管它们具有不同的名称和协议，但它们的相同之处多于不同之处，因为它们都遵循您之前学到的三个相同的原则：

First, although they have different names and protocols, they’re more alike than different in that each follows the same three principles you learned earlier:

1. 通过增加重量、增加组数或增加次数来实现渐进式超负荷。
1. Progressive overload in the form of more weight, sets, or reps.
2. 随着您执行计划的进展，通过从较轻的重量和较高的重复次数转变为较重的重量和较低的重复次数，或反之亦然，来提高特异性。
3. Increasing specificity as you progress through the plan by moving from lighter weights and higher reps to heavier weights and lower reps or vice versa.
4. 规划休息时间以便休息和恢复。
5. Planning breaks to allow for rest and recovery.

其次，每种方法都有其固有的优缺点，所以与其固守一种，不如混合使用不同的方法。这不仅仅是我的观点——有强有力的证据表明，混合不同的周期训练技巧对力量和肌肉增长是最佳选择。

Second, each method has inherent advantages and disadvantages, so instead of wedding yourself to one, it’s probably best to use a mix of different styles. And that’s not just my opinion, either—there’s strong evidence that mixing different periodization techniques is optimal for strength and muscle gain.

亚利桑那州立大学的科学家进行了一项研究，将 20 名平均有 5 年训练经验的 21 岁举重运动员分成两组：203

In a study conducted by scientists at Arizona State University, twenty 21-year-old weightlifters with an average of five years training experience were split into two groups:203

1. 第一组遵循传统的线性周期化锻炼计划，即在整个研究过程中增加强度并减少锻炼量。
1. Group one followed a traditional linear periodization workout plan, which involved increasing intensity and decreasing volume throughout the study.
2. 第二组遵循每日波动周期计划，整个星期混合进行高强度、低重复和低强度、高重复的训练。
3. Group two followed a daily undulating periodization plan, with a mix of high-intensity, low-rep and low-intensity, high-rep training throughout the week.

科学家确保两组人采用相同的技术进行相同次数和组数的相同练习，并在十二周的研究之前和之后测试了每个人的卧推和腿推的单次最大重量。

The scientists ensured both groups did the same number of reps and sets and the same exercises with the same technique, and they tested everyone’s bench press and leg press one-rep maxes before and after the twelve-week study.

这两个训练计划如下：

Here’s what the two training plans looked like:

	第 1 至 4 周 Weeks 1 to 4	第 5至8周 Weeks 5 to 8	第 9 至 12 周 Weeks 9 to 12
线性 周期化 Linear Periodization	每周 3 天，进行 3 组卧推和腿推，每次 8 RM（最大次数） 3 sets of bench press and leg press at 8 RM (rep max), 3 days per week	每周3天，每组3组，每组6 RM 3 sets of each at 6 RM, 3 days per week	每周3天，每组3组，每组4 RM 3 sets of each at 4 RM, 3 days per week
	第 1 天 Day 1	第 2 天 Day 2	第 3 天 Day 3
每日波动周期 Daily Undulating Periodization	每组8 令吉，共 3 组 3 sets of each at 8 RM	每组6 RM，共 3 组 3 sets of each at 6 RM	每组4 RM，共 3 组 3 sets of each at 4 RM

也就是说，每个人在每次练习中都使用其单次最大重量的 80% 到 90% 进行训练，但第一组用一个月的时间达到 80% 的重量，一个月达到 85% 的重量，一个月达到 90% 的重量，而第二组则每周循环不同的强度。

That is, everyone trained with weights between 80 and 90 percent of their one-rep max on each exercise, but group one spent a month at 80 percent, a month at 85 percent, and a month at 90 percent, whereas group two cycled through the different intensities each week.

结果：

The results:

	第一组 Group One	第二组 Group Two
卧推一-最大次数 Bench Press One-Rep Max	增长14% 14 percent increase	增长29% 29 percent increase
腿部推举-最大次数​ Leg Press One-Rep Max	增长26% 26 percent increase	增长56% 56 percent increase

尽管第二组做了同样多的运动，并且在健身房里花费了同样多的时间，但他们的力量增长却几乎是第一组的两倍。

Group two gained nearly twice as much strength as group one, despite doing the same amount of work and spending the same amount of time in the gym.

这项研究以及其他类似研究得出的结论是，在较短时间内改变重复次数范围比在较长时间内改变重复次数范围能产生更好的效果。204原因尚不完全清楚，但研究表明，不同次数范围的训练会刺激体内不同的肌肉构建机制。因此，如果长时间只进行单一次数范围的训练，你可能无法激活其他肌肉和力量增长的“途径”。

The takeaway from this study and several others like it is varying your rep ranges over a shorter period produces better results than over a longer period.204 It’s not entirely clear why this is, but research suggests that training in different rep ranges stimulates different muscle-building mechanisms in the body. Therefore, by only training one rep range for long periods of time, you may fail to activate other “pathways” for muscle and strength gain.

那么，你是否应该重新规划你的训练计划，以确保每周都能轮换不同的训练次数呢？不一定。

So, should you reprogram your training to ensure you’re rotating through rep ranges every week? Not necessarily.

记住——我们刚刚回顾的研究中，参与者只做了两项练习：卧推和腿推。大多数训练计划会包含更多练习，除非你遵循一个相当高频率的力量举训练计划，否则你每周不会做超过一两次相同的练习。

Remember—the participants in the study we just reviewed only did two exercises: The bench press and leg press. Most workout routines will involve more exercises, and unless you’re following a fairly high-frequency powerlifting program, you won’t be doing the same exercises more than once or twice per week.

例如，在“超越更大更精益更强”计划的五天常规训练的第一周 ，第一天（通常是星期一）进行卧推，第三天（通常是星期三）进行军事推举，第五天（通常是星期五）进行上斜卧推。

For example, in the first week of the five-day routine of the Beyond Bigger Leaner Stronger program, you bench press on day one (usually Monday), military press on day three (usually Wednesday), and incline bench press on day five (usually Friday).

如果您要遵循与上述研究相同的每日波动周期化计划，那么您将在卧推上进行 80% 的单次最大重量训练，在军事推举上进行 85% 的训练，在上斜卧推上进行 90% 的训练。

If you were to follow the same daily undulating periodization plan as in the above study, you’d work with 80 percent of your one-rep max on the bench press, 85 percent on the military press, and 90 percent on the incline bench press.

我不喜欢这种设置，原因如下：

I don’t like this setup for a couple of reasons:

1. 您正在改变您的锻炼方式以及强度和重复范围，这增加了编程的复杂性并且不太可能改善您的结果。

   改变重复次数的目的是为了以不同的方式刺激你的肌肉。你可以用不同的练习来达到同样的效果，但同时进行两种练习就有点矫枉过正了。

   一般来说，我希望我的编程尽可能简单（或不比它需要的更复杂），并且在一周内改变重复范围、强度和练习会增加不必要的复杂性。

1. You’re changing your exercises as well as your intensity and rep ranges, which adds complexity to your programming and is unlikely to improve your results.

   The point of varying your rep ranges is to stimulate your muscles in different ways. You can accomplish the same thing with different exercises, but doing both at the same time is overkill.

   As a general rule, I want my programming to be as simple as possible (or no more complicated than it needs to be), and changing rep ranges, intensities, and exercises throughout the week adds an unnecessary layer of complexity.

2. 有些练习不适合高或低重复训练。

   例如，大多数人觉得大重量硬拉超过10次就算不危险，也非常累，但卧推却不会。同样，做一组5次的大重量哑铃侧平举也非常尴尬，而大重量二头肌弯举则完全可行。

   哑铃练习也很少与低次数范围相符。例如，虽然你可以用坐姿哑铃推举三次，每次的重量约为单次最大重量的90%，但很难将哑铃放到位，而且当你接近技术失败时，可能会很危险。

3. Some exercises don’t lend themselves to high- or low-rep training.

   For example, most people find that anything above ten reps on the deadlift with heavy weight is grueling, if not dangerous, but not on the bench press. Similarly, a heavy set of five reps of dumbbell side raises is all kinds of awkward, whereas heavy biceps curling is perfectly viable.

   Dumbbell exercises also rarely jibe with low rep ranges. For example, although you can do triples on the seated dumbbell overhead press with about 90 percent of your one-rep max, it’s difficult to get the dumbbells into position and potentially dangerous as you approach technical failure.

每日波动周期化的底线是：如果你每周多次进行相同的锻炼，就像研究中提到的人一样，它会很有效，但除此之外，还有更好的选择。

The bottom line on daily undulating periodization is this: it can work well if you’re doing the same exercises multiple times a week, like the people in the study mentioned were, but otherwise, there are better options.

我最喜欢的是每周波动周期法。你不需要在一周内改变你的次数范围和动作，而是在一周内改变其中一项或两项。例如，你可以这样运用每周波动周期法进行卧推训练。

What I prefer most is referred to as weekly undulating periodization. Instead of changing your rep ranges and exercises throughout the week, you change one or both from one week to the next. For instance, here’s how you might use weekly undulating periodization with your bench press.

	第一周 Week 1	第二周 Week 2	第三周 Week 3	第四周 Week 4
卧推 Bench Press	每次最大重量的 75%，重复 8 次（所有组） 8 reps at 75 percent of one-rep max (for all sets)	6次，每次最大重量的80% 6 reps at 80 percent of one-rep max	4 次，每次最大重量的 85% 4 reps at 85 percent of one-rep max	卸载 Deload

这种方法让你每周增加重量并减少次数，既能享受波动周期的好处，又易于计划和追踪。它还能让你每周期待不同的挑战，从而保持训练的趣味性。

This approach has you increasing weight and reducing reps each week, which gives you the benefits of undulating periodization while also being easy to plan and track. It gives you a different challenge to look forward to each week, as well, which can help keep your training interesting.

有效周期训练的另一个关键要素是确保你的力量不断增强。你使用的重量应该从一个大周期逐渐增加，即使只是略微增加。

Another key element to effective periodization is ensuring you’re getting stronger. The weights you’re handling should go up from one macrocycle to the next, even if it’s just a slight increase.

我最喜欢的实现这一目标的方式是波浪负荷，即在中周期或大周期（或两者）的过程中增加举起的重量，并定期减少强度或体积以增强恢复。

My favorite way of accomplishing this is known as wave loading, which involves increasing the amount of weight you’re lifting over the course of a mesocycle or macrocycle (or both), punctuated by periodic reductions in intensity or volume to enhance recovery.

这就是“超越更大、更精简、更强大”计划的设计方式，因此在第十九章中，您将看到波浪载荷是如何工作的。

This is how the Beyond Bigger Leaner Stronger program is designed, so in chapter nineteen, you’ll see how wave loading works.

许多有效的周期性训练计划也涉及练习的替换。例如，用低杠后蹲代替高杠后蹲，用杠铃卧推代替哑铃卧推，或者用站姿军事推举代替坐姿军事推举。

Many effective periodized training plans also involve swapping out exercises. For instance, substituting low-bar back squats for high-bar back squats, or barbell bench press for dumbbell bench press, or standing military press for seated military press.

这是一个好主意，原因如下：

There are several reasons this is a good idea:

1. 它能降低你患重复性劳损的风险。重复性劳损是指你重复同样的动作，直到关节疼痛难忍。然而，通过轮换类似的练习，你可以减少出现持续性疼痛的几率。
1. It reduces your risk of getting a repetitive strain injury, which results from repeating the same motion until your joints cry uncle. By rotating through similar exercises, however, you can reduce your chances of developing nagging pains.
2. 它使你的锻炼更加有趣。

   你现在应该明白，作为一名中级或高级举重运动员，进步是缓慢且来之不易的。你可能要花六个月的时间，才能在单次最大重量上增加10磅，或者用去年的训练重量完成几次。

   定期专注于不同的锻炼不会改变这一点 - 你的力量和体格仍然只会以小幅度提高 - 但你会发现，锻炼更有趣，比如说，练习三个月的后蹲，然后练习三个月的前蹲，而不是连续六个月苦练其中一项或另一项。

3. It makes your workouts more interesting.

   You know by now that as an intermediate or advanced weightlifter, progress is slow and hard-won. You might spend six months to add only 10 pounds to a one-rep max or a few reps with your previous year’s training weights.

   Periodically focusing on different exercises won’t change this—your strength and physique will still only improve in small increments—but you’ll find it’s more enjoyable to work on, let’s say, your back squat for three months and then your front squat for three months than to grind away at one or the other for six months straight.

4. 这可能更有利于增强力量和肌肉。

   研究表明，通过多种锻炼方式来训练一个肌肉群可能更有效地增加肌肉和力量，可能是因为它能更好地刺激肌肉纤维的每个部分。205

   证据很少，但事实也支持了这一点，即大多数成功的健美运动员和举重运动员几十年来一直这样做。

5. It’s probably better for strength and muscle gain.

   Research shows that training a muscle group with multiple exercises may be more effective for gaining muscle and strength, likely because it better stimulates every portion of the muscle fibers.205

   The evidence is light, but it’s also supported by the fact that most successful bodybuilders and powerlifters have been doing this for decades now.

有效的运动替代的关键是策略性地进行，而不是随意地进行，而是根据你的感受或你看到其他人在健身房里做的事情。

The key to effective exercise substitution is to approach it strategically, not willy-nilly, based on how you feel or what you see other people doing in the gym.

一个好的经验法则是，只换到直接训练相同肌肉的训练动作，并且每8到12周更换一次。这样，你就有足够的时间熟练掌握这些训练动作，并在更换之前取得进步。

A good rule of thumb is switching only to exercises that directly train the same muscles and swapping every eight to twelve weeks. This way, you give yourself enough time to become proficient at those exercises and make progress before replacing them.

因此，虽然没有一种适合所有人的“最佳”周期化方法，但对于大多数中级到高级举重运动员来说，理想的方法是：

So, while there’s no single “best” kind of periodization for everyone, an ideal approach for most intermediate to advanced weightlifters is this:

1. 使用每周波动周期来增加强度并减少每个中周期的锻炼次数。
1. Use weekly undulating periodization to increase the intensity and decrease the reps of your workouts throughout each mesocycle.
2. 通过在每个中周期增加训练重量来提高整个大周期的平均强度。
3. Increase your average intensity throughout your macrocycle by increasing your training weights each mesocycle.
4. 对于复合练习使用较低的重复次数，对于隔离练习和辅助练习使用较高的重复次数。
5. Use lower reps for your compound exercises and higher reps for your isolation and accessory exercises.
6. 每个大周期用类似的变体替换关键练习。
7. Replace key exercises with similar variants every macrocycle.

这就是您在“超越更大、更精简、更强”一书中要做的事情。

And that’s what you’ll be doing in Beyond Bigger Leaner Stronger.

现在，您知道了作为中级或高级举重运动员继续取得进步需要什么，以及您对“超越更大更精益 更强”计划的期待。

You now know what it takes to continue making progress as an intermediate or advanced weightlifter and what you have to look forward to with the Beyond Bigger Leaner Stronger program.

前进的道路归结为在健身房比刚开始时更加努力地锻炼（并且肌肉和力量的增长要少得多），这主要意味着每周对每个主要肌肉群进行更多组高强度训练并举起更重的重量。

The path forward boils down to just working harder in the gym than when you were a beginner (and for a lot less muscle and strength gain), and that mostly means doing more hard sets per major muscle group per week and lifting heavier weights.

这正是该计划所要实现的。

And that’s exactly what this program will entail.

然而，在开始之前，我想确保我们对期望的结果非常清楚，因为虽然你可能会说你只是想要变得更大更强，但可能还有很多其他的目标。

Before we get you started on it, however, I want to ensure we’re crystal clear on our desired outcomes, because while you might say you just want to get bigger and stronger, there’s probably a bit more to it.

具体来说，如果你像大多数喜欢举重的男士一样，你可能有自己想要塑造的特定体型和比例。然而，你可能没有意识到，这些理想的比例可以用一系列数学公式来表达，你可以利用这些公式，从你现有的身材变成你想要的身材。

Specifically, if you’re like most guys into weightlifting, you probably have a particular type of physique you want to build and proportions you want to achieve. What you may not realize, however, is those ideal proportions can be expressed mathematically in a series of formulas you can use to go from the look you have to the one you want.

一切都在下一章等着你！

It all awaits you in the next chapter!

关键要点

Key Takeaways

• 随着你逐渐接近遗传极限，肌肉和力量的增长不仅会减慢，你还必须更加努力才能保持增长。
• Not only does muscle and strength gain slow down as you progress toward your genetic limits, you have to work harder to keep the needle moving.
• 有很多方法可以使锻炼变得更难，但就我们的目的而言，我们需要关注的是渐进式超负荷和训练量。
• There are many ways to make workouts harder, but for our purposes, the two we need to focus on are progressive overload and volume.
• 大多数研究表明，为了制定锻炼计划，量化训练量的最佳方式是进行硬组训练，即在肌肉力竭点附近进行的训练组，而不管进行的次数是多少。
• Most research shows that the best way to quantify volume for the purposes of workout programming is hard sets, which are sets taken close to the point of muscular failure, regardless of the number of reps performed.
• 证据表明，肌肉增长的最佳训练量是每周对每个主要肌肉群进行 10 到 20 组高强度训练，使用中等重量（一次最大重量的 60% 或更高），组间有充足的休息，较少的组数适合初学者，而较高的组数适合高级举重运动员。
• Evidence indicates that optimal volume for muscle gain is in the range of 10 to 20 hard sets per major muscle group per week with moderately heavy weights (60 percent of one-rep max or higher) and adequate rest in between sets, with the lower number of sets being suitable for beginners and the higher end for advanced weightlifters.
• 通过使用更重的重量和更少的重复次数进行训练，您将获得更强大的力量，并且与低重复次数的训练相比，高重复次数的训练组可能更能激活某些肌肉构建过程，并减少关节的疲劳和磨损。
• You’ll gain more strength by training with heavier weights and fewer reps, and higher-rep sets may activate certain muscle-building processes more than lower-rep sets and cause less fatigue and wear and tear on your joints.
• 如果没有渐进式超负荷，无论训练量多少，肌肉生长都会滞后。
• Without progressive overload, muscle growth will lag regardless of the amount of volume performed.
• 周期化将您的训练分为不同的时期（因此有此词），您可以在各个时期关注健身的不同方面。
• Periodization splits your training into different periods (hence the word) in which you focus on different aspects of your fitness.
• 虽然关于如何最好地安排举重训练周期的理论有很多，但最可行的理论都基于一些简单的原则：

  您的训练涉及以更大的重量、组数或次数（举重）或更快的节奏、更长的距离、更复杂的动作、更少的休息或其他活动中的其他方法的形式进行渐进式超负荷。

  随着计划的进展，您的训练将从不太具体变为更加具体。

  您的训练包括计划好的休息，以便您有额外的休息和恢复。

• While there are many theories on the best way to periodize your weightlifting, the most viable ones are all based on a few simple principles:

  Your training involves progressive overload in the form of more weight, sets, or reps (with weightlifting), or faster pacing, longer distances, more complex movements, less rest, or some other method in other activities.

  Your training shifts from less specific to more specific as you progress through the plan.

  Your training includes planned breaks to allow for additional rest and recovery.

• 大周期可以持续几个月到几年，具体取决于活动、个人和目标（在健美运动中，大周期通常持续三到六个月，或大约为典型的瘦身增肌或减脂周期的长度）。
• A macrocycle can last anywhere from a few months to several years, depending on the activity, individual, and goals (in bodybuilding, these usually last three to six months, or around the length of a typical lean bulking or cutting cycle).
• 中周期通常持续一到四个月，因此在健美运动中，每个大周期内通常有几个中周期。
• A mesocycle usually lasts one to four months, so in bodybuilding, there are often a couple of mesocycles within each macrocycle.
• 微周期通常是几天的剧烈训练，然后是短暂的较轻训练或休息。
• A microcycle is typically a several-day period of vigorous training followed by a short period of lighter training or rest.
• 研究表明，平均而言，遵循周期性训练计划的人比不遵循的人更强壮。
• Research shows that on average, people who follow a periodized training plan get stronger than those who don’t.
• 当你成为一名更有经验的举重运动员时，增加肌肉的最可靠方法就是变得更强壮，并且由于周期化可以促进力量的增长，因此可以合理地假设它也可以促进肌肉的生长。
• As you become a more experienced weightlifter, the most reliable way to gain muscle is to get stronger, and since periodization can boost strength gain, it’s reasonable to assume it can boost muscle growth, too.
• 通过每周波动周期化，您可以从一周到下一周更改重复次数或练习，而不是像每日波动周期化那样在一周内更改一项或两项。
• With weekly undulating periodization, you change your reps or exercises from one week to the next, instead of changing one or both throughout the week as you do with daily undulating periodization.
• 有效周期化的另一个关键要素是确保你变得更强壮——你处理的重量应该从一个宏观周期增加到下一个宏观周期，即使只是略微增加。
• Another key element to effective periodization is ensuring you’re getting stronger—the weights you’re handling should go up from one macrocycle to the next, even if it’s just a slight increase.
• 我最喜欢的实现这一目标的方式是波浪负荷，即在中周期或大周期（或两者）的过程中增加举起的重量，并定期减少强度或体积以增强恢复。
• My favorite way of accomplishing this is known as wave loading, which involves increasing the amount of weight you’re lifting over the course of a mesocycle or macrocycle (or both), punctuated by periodic reductions in intensity or volume to enhance recovery.
• 许多有效的周期性训练计划也涉及更换练习，这是一个好主意，原因如下：

  它可以降低您遭受重复性劳损的风险。

  它使你的锻炼更加有趣。

  这可能更有利于增强力量和肌肉。

• Many effective periodized training plans also involve swapping out exercises, which is a good idea for several reasons:

  It reduces your risk of getting a repetitive strain injury.

  It makes your workouts more interesting.

  It’s probably better for strength and muscle gain.

• 一个好的经验法则是只转换直接训练相同肌肉的练习，并且每八到十二周交换一次。
• A good rule of thumb is switching only to exercises that directly train the same muscles and swapping every eight to twelve weeks.
• 虽然没有一种适合所有人的“最佳”周期化方法，但对于大多数中级到高级举重运动员来说，理想的方法是：

  使用每周波动周期来增加强度并减少每个中周期的锻炼次数。

  通过在每个中周期增加训练重量来提高整个大周期的平均强度。

  对于复合练习使用较低的重复次数，对于隔离练习和辅助练习使用较高的重复次数。

  每个大周期用类似的变体替换关键练习。

• While there’s no single “best” kind of periodization for everyone, an ideal approach for most intermediate to advanced weightlifters is this:

  Use weekly undulating periodization to increase the intensity and decrease the reps of your workouts throughout each mesocycle.

  Increase your average intensity throughout your macrocycle by increasing your training weights each mesocycle.

  Use lower reps for your compound exercises and higher reps for your isolation and accessory exercises.

  Replace key exercises with similar variants every macrocycle.